Friday, December 6, 2013

Gaining Speed and Half Marathon Goal

After several months of hit-or-miss speed work this spring and summer, I made more of an effort to get to the track this fall.

400s:
June 11: 
Two sets of 5x400m with 400m recovery and 400m between sets.
First set ranged from 1:46-1:53/average 1:51
Second set ranged from 1:43-1:53/average 1:47

October 29: 10x400m with a 200m recovery
Ranged from 1:38-1:45/average 1:42

December 3: 6x400m with 200m recovery
Ranged from 1:37-1:40/average 1:38

800s:
Last September:
7x800m, 90 sec recovery
Ranged from 3:39-3:42/average 3:41

October 15:
8x800m, 2 min recovery
Ranged from 3:22-3:39/average 3:30

November 19:
6x800m, 90 second recovery
Ranged from 3:24-3:29/average 3:26

1000s:
October 1:
5x1000m, 200m recovery
Ranged from 4:34-4:43/average 4:38

October 22:
5x1000m, 200m recovery
Ranged from 4:33-4:37/average 4:35

November 26:
5x1000m, 200m recovery
Ranged from 4:23-4:27/average 4:24

Basically I am listing all of this out to boost my confidence in my ability to run a solid half marathon this Sunday.  My current PR from last year is 1:54:48 (8:45 pace). I beat that on my 12 mile run two weekends ago, averaging 8:35 with a 7:50 final mile and talking most of the run- except for the last mile. 

I have noted that I again avoided long tempo runs.  I did a few mid-distance runs involving 3-4 miles in the middle around a 5k pace, many solid long runs, consistent speed work, plenty of hills, some trail runs, and cross-training in the form of cycling.

Let’s put up some goals.

A Goal: Sub-1:50 (<8:23 pace)
B Goal:  Better than my second to last long run (<8:35 pace, <1:52:30)

For easy math-on-the-run purposes,  an 8:20 pace would be nice. Each 3 miles would be 25 minutes and it would mean a 1:49 and change.

Weather will be fantastic for running but borderline cold for standing around before the 8am start. It’s a point-to-point course, so I may have to actually plan out throwaway clothes or a drop bag for the first time ever.

2013-12-06 17.42.38

Now the trick is to turn off my brain which has a tendency to tell me my goal paces are too fast.

3 comments:

  1. Spoiler alert - you KILLED it! Crushed your goal! Congrats you crazy speed demon! All that hard work paid off!

    ReplyDelete
    Replies
    1. Hahaha thank you :)
      I don't know what's gotten into me, but I posted the recap this afternoon instead of my usual 2 month delay.

      Delete
  2. I've been looking for the effective gear to improve my runs and stumbled upon http://bit.ly/Qh9G8S. Besides many useful tips, I have also read there about natural nutritional supplements, which help athletes and military to enhance their endurance. I have tried their products by myself and was impressed how quickly my tone went up. I was able to double my distances and had enough energy even after the finish! These products make my trainings much more effective.

    ReplyDelete

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