Today 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 in Training