Monday, May 24, 2010

Saturday track intervals

Saturday morning = track workout!

The temperature was much warmer than I expected when I woke up on Saturday morning.  I got dressed, ate some toast and peanut butter and then called Brian to let him know I was going out running.  The following conversation ensued:

J: Hey, I'm heading to the track to run.
B: Oh, I just woke up.  Can I come with you?
J: {pause} Ok but you better be ready soon!

45 minutes later we finally headed over to the track.  I originally planned to get there around or before 9am but we didn't arrive until almost 10!  The sun was out and it was over 75 degrees!  I brought along water, a mocha GU to try, and my camera. 

I started on my mile warm up while Brian just walked around the track.  My legs felt good, the sun felt great to run in and soon it was time to start the workout (2x400m, 1x800m, 1x1600m, 1x800m, 2x400m with 400m rest recovery jog).

400m - 1:39
400m - 1:36
800m - 3:17
1600m - 6:45
800m - 3:16
400m - 1:38
400m - 1:33

I felt great on the first two 400s.  My goal pace was 6:40min/mile which meant a 1:40 400 and 3:20 800.  The first 800 was so tough and no matter how much I told my legs to go faster they wouldn't.  Then came the mile which Brian actually ran the first lap with me.  I wanted to quit after 3 laps but just pushed through and my time was slower which upset me.  I wanted to run these all fast which I know is impossible but I just wanted to!  I ate half of the GU before the mile and the other half afterward and I don't know if that helped me or not.  I know that it was hot out for this workout but I just expected myself to preform better.  Oh well it is over now.  Brian forgot to take pictures of me otherwise I would have had some to add to this post.

I finished the workout before 11am and just wanted to get out of the sun.  I tried to rehydrate the rest of the day but it was hard since we were running errands.  Saturday night I was just about to drift off to sleep when I thought about my July race - The Boilermaker 15k.  I started to get really nervous and anxious because it is coming up really fast!

That set the wheels in motion for Sunday when I started counting the weeks until the race and mentally decided to start increasing my mileage on my long runs!  I haven't even register for the race either! I really need to get going!

Sunday I went to the gym and lifted weights.  I have been a major slacker on all cross training and weights! I really want to start doing planks after my morning runs but every morning I always feel that I don't have enough time!

This morning I was sore from lifting and my arms were hurting for the start of my run.  I ran 3.5 miles at about an 8min/mile pace and it just felt good.  I felt like I was running, but not running hard.  It was a nice way to start off the week plus it was 60 degrees out which was great! I just love the warm mornings!


Well thats my weekend in a nutshell!  Hope you had a good one too!

17 comments:

Staci Dombroski said...

Way to go on your track work! Those are some impressive paces :)

marathonmaiden said...

awesome saturday track work there girl! i love warm days but i wish the mornings stayed cool forever so i could run and be really comfy the whole time

Lacey Nicole said...

AWESOME! you did a stellar job!!! that's a hefty volume track workout, love the ladder. you rocked all the times and blasted the last 400, to boot! way to go!! tell brian to get on that camera action!!!!!!!!!!!!!!!!!! tell him you need to evaluate your running form :)
it's always tough when it's hot out. 75 at 10am! must be summer...

and i love that 8min/mi feels easy :) that's always good news... you are in race shape lady!!! register away!! :)

Jamie said...

Way to go on those intervals! Track workouts are tough and then throw in the heat of summer it gets even worse.

Lisa from Lisa's Yarns said...

Well done on the intervals. I am looking forward to incorporating track work outs into my training this summer. I will have to do them at night, though, so I imagine they will be quite steamy!

It is above 90 here & super humid so my 6 mile run tonight will be interesting. I need to get used to it though as I will have 1-2 longer mid-week runs that will be run after work. I just don't think I can get up early enough to do 6-8 miles before goign to work, but we'll see. Last time I trained for my marathon, my body adjsuted to the heat/humidity fairly well, but it's definitelyl not ideal to run in those conditions!!

Lisa from Lisa's Yarns said...

Well done on the intervals. I am looking forward to incorporating track work outs into my training this summer. I will have to do them at night, though, so I imagine they will be quite steamy!

It is above 90 here & super humid so my 6 mile run tonight will be interesting. I need to get used to it though as I will have 1-2 longer mid-week runs that will be run after work. I just don't think I can get up early enough to do 6-8 miles before goign to work, but we'll see. Last time I trained for my marathon, my body adjsuted to the heat/humidity fairly well, but it's definitelyl not ideal to run in those conditions!!

The Happy Runner said...

Nice job! Your mile was only 5 seconds off your goal, so don't beat yourself up. It looks like a strong workout to me!

Lindsay said...

Sounds like an awesome weekend!!! Great job on your workouts :)

X-Country2 said...

I like the Saturday track routine. I used to do stadiums on teh weekends, and it was very satisfying.

The Laminator said...

Those short track workouts really do take a beating on you, especially in the heat. I think you did great though, and will be faster once you are acclimated. Stick with it. They will help in your upcoming race!

Em said...

Hey girl! I was just stopping by to say that I love your blog! I just started up a running blog of my own, if you get the chance to check it out that would be great :) thanks!

- Em

Marlene said...

Great job on thetrack workout! I think it's to be expected to slow down a bit in this heat, at least while we adjust. And you still posted some great splits!

D10 said...

Way to hit the track! You are going to do great running the 15k, no worries. Keep working it and oh ya, sign up!!

Amy said...

Sounds like a great track workout! Even though you were a little slower than goal pace on the mile, you were faster than your goal on every other interval! Look at that last 400m!!

runnernic.com said...

great workout girl! you rocked it! i was thinking about you this weekend! :) i swear it must be the name Brian because mine is the same way.... such a slow poke and the more you tell him to hurry up, the slower he goes! LOL

Glenn Jones said...

Nice workout J! Isn't it great when everything seems to be clicking along?

Keep up the good work. Remember - a 15K is only 9 miles or so....

Jeri said...

wow awesome job on the track workout! I desperately need to find a track to do my speed work on. they're all locked up around here. not cool.