Yep, I did it. I completed a round of speed work outside without the use of a treadmill. It went OK. I think that had it not been for the warmth & humidity, I would have done better and NOT walked between miles but again that's OK. I'm not gonna beat myself up over that minor detail even if it meant that I didn't get the best speed work workout. So much for the latic acid burn.
Goal: 5 mile speed work. 1 mile warm-up, 2 x 1600 at 8:30 min/mi with 800 jogs. 1 mile cool-down.
I turned off the Auto-Lap function of Phil because of the half mile walks in-between and I wanted to be able to read it in the Garmin Training Center. As I said, I walked the 1st 1/2 mile break. But I was also running 7's when I first took off. I kept the "warm-up" mile at 10 min and well, I guess I didn't know my own speed. It felt like I was going really slow but when I glanced down it said 7:12. Whoops. Sure enough I had to walk when that mile ended.
Lots of runners out this morning. I passed by 2 female runners; well, they passed me as I was walking. Then a friend's dad who I always see at races. And a few walkers. I even passed by DeKalb's City Manager, Mark Biernacki during my 1st mile.
I took off for the second mile. Definitely wasn't hitting the 7's this time but was staying nicely in the 8's in my current pace & lap pace. I was pretty much done by the time that mile ended. Though I did good and joggged it out for half mile at 11 something's. Passed by another runner, this guy was older and had a DeKalb corn hat on. Saw him at my last two races.
Then I only did a half mile cool-down which wasn't much different than my 1/2 mile jog out. Got back to my house at 7:02a. I left the house at 6:15. It's a good thing too since I had to go longer than 30 minutes. Wasn't thinking of that, I just happened to get out of bed and got dressed early.
The last time I did speed work outside it was at a track on the 4th of July at 11am. this one wasn't much better temp wise but I finished it a lot stronger thanks to my Garmin and knowing my speed!
I was hungry again by the time I got home. But I also chugged a glass of cold water. After that first mile I wanted some water. I wonder if that would have helped me. I just didn't want to wear a belt during my speed work.
Also, that path needs to have a port-a-potty along side it. That would rock. I would have used it today. My tummy was not agreeing with me but it could have been cramping cause of the speed, heat and lack of water. Only once have I had to jump off the side but today would not have been that day; too many people out!
But here are my stats. I'm pretty happy with them. Hit the second mile almost on the dot. Would have been interesting to see my heart rate as I'm sure it would have been in the 190's for sure in the first mile!! Still can't believe that I was running in the 7's for a current pace!
Official stats from Garmin since Bones in Motion only did miles and not "laps"
Goal: 5 mile speed work. 1 mile warm-up, 2 x 1600 at 8:30 min/mi with 800 jogs. 1 mile cool-down.
I turned off the Auto-Lap function of Phil because of the half mile walks in-between and I wanted to be able to read it in the Garmin Training Center. As I said, I walked the 1st 1/2 mile break. But I was also running 7's when I first took off. I kept the "warm-up" mile at 10 min and well, I guess I didn't know my own speed. It felt like I was going really slow but when I glanced down it said 7:12. Whoops. Sure enough I had to walk when that mile ended.
Lots of runners out this morning. I passed by 2 female runners; well, they passed me as I was walking. Then a friend's dad who I always see at races. And a few walkers. I even passed by DeKalb's City Manager, Mark Biernacki during my 1st mile.
I took off for the second mile. Definitely wasn't hitting the 7's this time but was staying nicely in the 8's in my current pace & lap pace. I was pretty much done by the time that mile ended. Though I did good and joggged it out for half mile at 11 something's. Passed by another runner, this guy was older and had a DeKalb corn hat on. Saw him at my last two races.
Then I only did a half mile cool-down which wasn't much different than my 1/2 mile jog out. Got back to my house at 7:02a. I left the house at 6:15. It's a good thing too since I had to go longer than 30 minutes. Wasn't thinking of that, I just happened to get out of bed and got dressed early.
The last time I did speed work outside it was at a track on the 4th of July at 11am. this one wasn't much better temp wise but I finished it a lot stronger thanks to my Garmin and knowing my speed!
I was hungry again by the time I got home. But I also chugged a glass of cold water. After that first mile I wanted some water. I wonder if that would have helped me. I just didn't want to wear a belt during my speed work.
Also, that path needs to have a port-a-potty along side it. That would rock. I would have used it today. My tummy was not agreeing with me but it could have been cramping cause of the speed, heat and lack of water. Only once have I had to jump off the side but today would not have been that day; too many people out!
But here are my stats. I'm pretty happy with them. Hit the second mile almost on the dot. Would have been interesting to see my heart rate as I'm sure it would have been in the 190's for sure in the first mile!! Still can't believe that I was running in the 7's for a current pace!
Official stats from Garmin since Bones in Motion only did miles and not "laps"
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2 comments:
Very nice! I think I only ever did one of those x1600 sessions outside and I failed it miserably. Runner's World has some interesting ideas when it comes to speed work.
Great workout, especially in the heat! I really want to try a speed workout, but my training plan recommends not to (only in "advanced" and I am at "intermediate"). Maybe I will sneak one in. They sound fun.
I sometimes wish for portapotties too. Nature always calls at the wrong time during my runs. ;)
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