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AtomToday was my first speed workout. My intention was to do a 6-7 mile lactate threshold run. For this, I would run 2 miles at a slow pace (10:00 min/mile) and then run 3 miles at lactate threshold pace. I don’t know what that is for me, so I decided to use 9:00 min/mile. This would then be followed by a 1-2 mile recovery.
It started well, but once I started the fatser pace, it was tough. I was only able to hold it for about 0.75 miles.
I then decided to switch to strideouts. Based on Pfitzinger’s plans, these Aerobic + Speed workouts are easy runs with 10×100m strides with a 100-200m rest between. Since I wasn’t on a track, I decided to use my GPS to meausre the distance and so I used 0.1 miles (160m) as my strideout distance and then I walked for 160m for rest. I did 12 repetitions and I enjoyed them a lot!
What I enjoyed was I got to run fast. I got up to 6:30 min/mile pace on my strides and then the rest allowed me to recover before the next one.
I’m going to see how I feel by Thursday, but if I’m recovered, then I think I’m going to do 2 speed workouts a week and I’ll stick to these strideouts for the next several weeks.
Posted by derek as Training at 8:32 AM PDT