Wednesday, October 11, 2006

Street Corner Advice & Consistancy to a T

Today we had a V02 Max workout on the schedule. 8 miles with 3x1600m @5K pace with 2 min recovery between them. After going back and forth between just 8 miles and then 3 of the miles fast or going down to the track and doing laps we opted for the latter. We decided to run the 4 miles to the track, do the 3 miles of quickness and then about .5 more and then get on the bus home.

On the way to the track we did our usual stopping to stretch at 2.5 miles and a woman came up to us and said that she had just started running the day before but her legs were really sore and did we have any advice. Did we have any advice.....me....talk about running? Shut up I hate doing that....oh no wait...I LOVE it. So we gave her some tips and laughed and after she left I asked Jason if he thought standing on a street corner selling running tips could be a lucrative career, he said....well no, but it could be fun :-)

We got to the track and I have to be honest. For some reason I have been dreading this workout for the past many weeks when I first noticed it on the list. I had measured the track on Google Earth before we left and it is exactly .25 miles around so I left Garmin at home and just used my regular digital watch to keep the splits. We started the first one and I kept an eye on each lap so I could know how I was doing, and if I had to make any adjustments. I wanted each lap to be at 1:50. Our first lap was done in 1:42, and the next three were done in 1:50 each giving a total time of 7:10 for the first 1600. We walked/jogged for 2 minutes and started the next one. This one was awesome, each lap was done in exactly 1:50. Exactly. We finished in 7:20. Jogged for another 2 minutes and were consistant again at the 1:50 pace finishing off the third 1600 in 7:18.

I am so happy with this workout. That is a perfect pace for us for a 5K and we felt strong on all three of them. Just more confidence to go into marathon day with.

I am back at the lab tonight for another stupid shift (even though I am not qualified to be there.....in my rant against the paper work I told them if I couldn't be there maybe I should be sent home....oh no we don't want to go that far. I HATE IT!!!!!!!). No running tomorrow, 5 mile recover w/6x100 on Friday, off on Saturday and then 12 on Sunday......me likey the taper.

8 comments:

John said...

Excellent job on the workout. It seems you had the pace nailed. Keeping the rest period constant and active (i.e. running instead of walking or standing still) is important too. FYI, 1600 meters is a little less than 10 meters short of a mile. So add a few seconds to get your mile times. Great workout and it looks like you two will do great at Chicago...

LeahC said...

Yeah we would walk for about 45 seconds to get our legs under control and then jog for about 1:15 and then start moving again. there was no stopping in between.

Nicole said...

You guys rock!
Hope the rest of your taper is just as much fun.

yumke said...

Thanks for the tips (re, my questions). i'm feeling like a lazy ass for taking another day off. maybe i'll stick to my tempo run tomorrow.. thanks for reminding me to run..

Bob said...

Great job you two. I tried to do this thing tonight and I bombed it. I blame it on the weather but I will save the details for the blog. Nice work guys.

Firefly's Running said...

You both rock!!

Running Jayhawk said...

Okay...so this next marathon...whatever it may be...will you make Mike and I go to the track for speed work? We totally bailed on the speed sessions this time around.

And let's face it...Coach Leah and Coach Jason would totally know how to kick our butts.

Hope your shift went over okay tonight!!

jcerunner said...

Hi Leah and Jason. I hope your training for the Chicago Marathon is going well. You live in an incredible city with nice places to run. I hope we could meet once in a race.