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Location: Pasadena, CA.
Temperature: Sunny, 74 degrees
Type of Run: Speed/Intervals
Length: 4.99 miles ( 4 x 1mi-400m)
Type of route: 400-meter oval track
Time: 29 minutes, 59 seconds (5:56, 6:03, 6:06, 6:10; 1:29, 1:26, 1:25, 1:24)
Pace per mile: 6:01
Reason for Run: A speed/interval workout is a good way to prep for a race because the intense effort mimics the effort you’ll have in a race. Intervals build stamina, strength and leg speed. I chose mile repetitions because I’m preparing for a half marathon next week and want to get my body used to longer intense efforts. I chose 400 meter reps to work a bit on leg speed.
How did I feel? Not good. My goal for this workout was to run 6-8 x 1-mile reps. I was only able to complete four then decided to finish with four 400-meter reps. As you can see above, my time for each mile rep kept getting slower. Usually, my times are consistent but not for this workout. Why? During the first mile, my legs felt dead. This was probably a result of the soreness I’ve been experiencing in my quads the previous two days. The muscles were just worn out and I just couldn’t really run any faster. I gave myself about 1:30 recovery time between each mile rep. The rest didn’t help as each mile got harder because my legs didn’t want to move. Also, since I’m still recovering from an illness, my breathing isn’t quite normal yet. While breathing during less intense efforts wasn’t a problem, it was a bit of a bother for the intervals. Breathing is important because you need as much oxygen as possible in your body to give the muscles energy. After gutting it out for four miles, I switched and decided to finish with 400-meter reps. Even those were much slower than my usual times. Again, dead legs. The energy just wasn’t there. Sometimes you just have to shut it down. It’s a bit frustrating because I’m running the Pasadena Half Marathon next week. It’s a home course too. While this isn’t the main goal race, it’s still a race I’d like to run well. However, illness put a dent in training for this race. I was expecting to run under 1 hour, 20 minutes. Now, I’m just hoping to run as well as I possibly can but sub 1:20 seems a bit unrealistic now. It’s unfortunate but I have to maintain a positive attitude to have a good race experience. It’s better to get sick now rather than a week before the London Marathon. Now, that would be awful. The goal next week is to finish and say “I ran that as well as I could.” If I can do that then it’ll be a success.
Running With You,