Monday, July 27, 2009

Trial and Error Speedwork

Workout Today: 10 mile warm-up at a 10 minute pace. 2 (6 X 400) 1:30 RI, 2:30 RI between sets.

Tomorrow's Workout: 6 mile run 1/2 uphill

Thought: "There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." -NIKE

To be honest, I don't really know how to do speed work. Shoot, I'm less than two weeks away from race day and I haven't even figured out what all the abbreviations mean on my running schedule. With that disclaimer, the following is a breakdown of my workout tonight. Basically, I had to run 400 meters 12 times in 2 different sets, so I broke it down below at a per mile pace, even though I was only running quarter miles.

1. 6:00 pace
2. 7:17
3. 6:35
4. 6:58
5. 6:58
6. 6:40

7. 6:07
8. 6:15
9. 6:07
10. 6:15
11. 6:20
12. 6:53

I realized I had more to give after my first set so I ran my second set a little faster. If there is a mathematical equation for doing speed work, I wish I knew what it was. I just try and run faster than my normal pace and hope that equates to being faster on race day. That being said, due to my own low standards, I met my goal during this workout. At least I'm attempting speed work now. I used to not even do it.


  1. You're getting out there and pushing yourself so that counts for something! It's hard to know what pace to run.

    Have you ever played with McMillan's Running Calculator? You enter a race time and it will give you interval paces for speed workouts.

    check it out

  2. Oh my gosh, Marlene, that's the coolest thing ever! Thanks so much!

  3. wow! those look like excellent 200s to me! i was going to recommend mcmillan too since you are unsure on your paces. now that you've tinkered with it i look forward to seeing more of your speed!

  4. I use the Charts in the Jack Daniels book, but I just checked the McMillan calculator and my paces from the Daniels book are right in the middle of McMillan's ranges. This was a good start (12 is actually pretty ambitious - I tried and failed to hit 12 today). Just find your pace on the calculator and try to be more consistent.

  5. I was going to suggest McMillan's calculator as well. That's where I get my speedwork goals and I find the speeds to be challenging but achievable.