Yesterday I did speed work for the first time in ages. I had planned to do it all through the marathon training, but as my mileage went up, my speed went down. I found speed work frustrating because I couldn’t meet my goals. So, I stopped doing it. And I got slower. Quite the vicious cycle.
Anyways, I’m running plan-free these days, so I didn’t know what I wanted to do. The weather was perfect for speed (cool, cloudy, and misty), so I knew I needed to take advantage of that. One of my mommy friends asked me how far I planned to run today and I told her I was going to run 4 miles or until I puked, whichever came first. My newest Runner’s World issue had an article on tweaking speed work, so I decided to try their suggestion for replacing mile repeats (my least favorite speed workout). I used McMillan’s calculator to figure out my 5k pace, based on my marathon time (9:08) and then split the difference between that and my fastest 5k (8:17). 8:45-8:50 was the goal.
Warmup mile – 10:14
1 mile: 8:48 pace
.75 mile: 8:45 pace
.67 mile: 8:39 pace
.5 mile: 8:37 pace
.37 mile: FAIL
When I tried to pick up the pace for the last two repeats/ladder/whatever you want to call it, I couldn’t. My legs would not go any faster than a 9:17 pace. I was D.O.N.E.
I’m bummed that I’ve slowed down quite a bit since last fall. I ran a 10k last fall at faster than my first mile pace, so this should not have been such a huge stretch for me. It was difficult to stay at a steady pace because I ran this in my hilly neighborhood. I also had to walk for at least part of every rest interval to recover. The hills did not help much with that either. Those of you that do speed work, do you walk or jog slow between each interval?
Tomorrow will be an easy four miles. I’m “racing” on Saturday at the Crossroads 17.75K with Momof3 and Tonia. I can’t wait to meet them and I hope they’ll wait for me at the finish line because I’m pretty sure I won’t be running at a sub-10 pace. Oh well, it’ll give me a PR to smash next year. ;o)