Needing to do a workout, Bohle decided to join in on the action and lead me on a different route, which left his house and meandered up the streets to the trails near Loyola Marymount University. I told him 7 miles would be a good distance, and I wanted the effort to be uptempo. Other than that, we just allowed the run to develop organically into this: 7.31, 7.08, 7.09, 7.09, 6.43, 6.23, 5.57.
The big take away from this run, was that I was very excited I showed the speed to get under 6 min mile for the last one. I haven't run ANYTHING under 6 in a run this year, so even though it was a shorter tempo, it was a positive sign to feel my body get into that next gear.
Showing posts with label progressive. Show all posts
Showing posts with label progressive. Show all posts
Wednesday, November 10, 2010
Wednesday, September 8, 2010
Workout # 1: 7 Mile Progressive Tempo
So - the time finally came to do a workout. The goal was 7:30, 7:30, 7:15, 7:15, 7:00, 7:00, 6:45. I figured this was probably doable, and would still accomplish the desired effort I was looking to spend.
Met with Oelz and Jason, and we started at the starting line of the 5k course at McAlpine, and ran towards the Sardis/Old Bell parking lot. There, we would turn around and come back - reaching 4 miles - and then proceed to finish the 5k course. We started out a little quick - I think being geared up for the first workout of the year. We stayed around the times we wanted to hit, and once we started on the 5th mile - which was mile 1 of the course, we dropped it to just under 7 min pace. Jason went a little ahead here, and on the 6th mile - I started to feel the lactic acid setting in through my whole body. Just tried to keep the pace, and managed to have a good split for that "hill" mile, and then still close the 7th mile with my fastest split.
The effort to stay on goal - or the pace we had established early - was a challange, which is what I wanted. Perhaps if we went out more on pace and slower in the beginning it wouldn't have hurt as much in the end - but these kinds of runs are also runs designed to train your body to feel the pace. I think that this work out later in the year, will easier to gauge appropriate pace, after we get a couple more workouts under our belts.
Legs felt pretty good, the oxygen debt I experienced is to be expected given where I am with still building my base. I am pleased with the run.
Splits: 7.10, 7.20, 7.15, 7.05, 6.51, 6.58, 6.47, .49 (last .1 of the 5k course).
After ward we did a cool down mile.
Miles: 8
Met with Oelz and Jason, and we started at the starting line of the 5k course at McAlpine, and ran towards the Sardis/Old Bell parking lot. There, we would turn around and come back - reaching 4 miles - and then proceed to finish the 5k course. We started out a little quick - I think being geared up for the first workout of the year. We stayed around the times we wanted to hit, and once we started on the 5th mile - which was mile 1 of the course, we dropped it to just under 7 min pace. Jason went a little ahead here, and on the 6th mile - I started to feel the lactic acid setting in through my whole body. Just tried to keep the pace, and managed to have a good split for that "hill" mile, and then still close the 7th mile with my fastest split.
The effort to stay on goal - or the pace we had established early - was a challange, which is what I wanted. Perhaps if we went out more on pace and slower in the beginning it wouldn't have hurt as much in the end - but these kinds of runs are also runs designed to train your body to feel the pace. I think that this work out later in the year, will easier to gauge appropriate pace, after we get a couple more workouts under our belts.
Legs felt pretty good, the oxygen debt I experienced is to be expected given where I am with still building my base. I am pleased with the run.
Splits: 7.10, 7.20, 7.15, 7.05, 6.51, 6.58, 6.47, .49 (last .1 of the 5k course).
After ward we did a cool down mile.
Miles: 8
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