WEDNESDAY, JULY 22, 2009

Plan for today: The Gauntlet (Track Workout)

- 1 LAP JOGGING RECOVERY BETWEEN EACH SET
.5-Mile w/u @ 9:30 pace (2 laps)
100m Hard (1 straight away)
200m Hard (1/2 lap)
400m Hard (1 lap)
800m Hard (2 laps)
1200m Hard - @ 8:20-8:30 pace (3 laps)
1600m Hard - @ 8:10 or faster (4 laps)
1200m Hard - @ 8:20-8:30 pace (3 laps)
800m Hard (2 laps)
400m Hard (1 lap)
200m Hard (1/2 lap)
100m Hard (1 straight away)
.5-mile c/d @ 9:30 pace (2 laps)

- WORK WORK WORK! If there is NO pace listed I expect you to push HARD through the entire set ... there is no let down in exertion. You may be tired, but you push whatever you have the ENTIRE set until it is done to jogging recovery- Only after you finish through the 2nd 1200m can you walk at all AND then only for half a lap

WHAT I ACCOMPLISHED:
I hit the projected times I wanted (faster in fact), but what I found was that on the longer 1600m set my legs got stronger and stronger and just took off (same with the 1200m set), enabling me to hit your paces or surpass them. Whereas, with the shorter sets, my legs didn't want to take off. I'm guessing this is a sign of strength/endurance for the long runs, where my legs are getting stronger and stronger as the distance increases. I'm also, guessing this is a good thing, as I am training for the marathon, and I want my legs to be stronger every mile for the duration, no??

Tho at times, my legs did feel dead, they also felt strangely stronge at the same time, or during the same workout Haha. I'm attributing the deadness/lathargy I felt to the lack of sleep I got last nite (kids woke me 3x) and the fact that I once again did not eat before my workout. Tho this time, I had only been awake about an hour before I ran. We overslept, so with rushing to get kids off, I didn't get my breakfast:( I know, not good. I was going to take a gel to compensate, but forgot it:( I did use Nuun for the 1st time today, I fixed 4 bottles and put them on every corner of the track, about 72oz, I only drank during the recovery runs, and didn't drink at all until I completed the 1st 1200m set. I think the Nuun helped. Strangely I think I felt stronger/recovered quicker with it, but again, it was only my first time using it. I will use it on Friday, during my 15 miler.

7.5 miles total in 1:05:00 (HR 142-161)

Overall, I give todays workout a thumbsup, and can't wait to do it again.