Wednesday, August 03, 2011

Paces All My Own

Coach G finally has relented and allowed me to run my own paces rather than having to cling to E for dear life on tempos and at the track. I am so excited! If this would have happened a month ago I would have probably cried, but I have since realized that I am very happy with my current fitness. Not satisfied, mind you, but happy for where I am right now.

I think trying to run her paces was just too much for me. As we all know (or should know) faster training does not mean faster racing. I honestly think I was running too fast and now that I have paces tailored to my fitness I will progress faster than running the faster paces. Don't get me wrong, it's nice to know I can run those paces. But just because you can, doesn't mean you should. Especially, when you end up not being able to finish a workout and walk across the track crying!

Last I had my own paces at the track. We did a double ladder of two times 1600; 800; 400; 400 all at a slightly faster pace then the interval preceding it. G said my paces were 5:50 (88\lap); 2:52 (86\lap); 83; and 81. This was very hard because we had relatively short rest (2:00 after the 1600 and then 1:00 between the other intervals. 2:30 in between sets).

FD and TV were at the track and jumped in with me as we started the workout. I started right behind E and off we went. Normally when I ran with E we would go way too fast the first 200. Not so on my own. I went through in 43 which is just about right. I concentrated on running 200 at a time. After each 200 I mentally told myself what split I wanted to see at the next 200 and just used that as a sort of mantra to hold my focus and keep me relaxed. FD and TV ran right with me until about 100 to go and then they picked it up. I cruised to the finish knowing I still had a long way to go in the workout! First 1600 was a high 5:49. Right on!

E and I decided to try to start with NC. This meant that I had 15 seconds less rest than I was entitled to, but I went for it. It wasn't too bad. Rolled through with a 2:51 800, but that was after being drawn out too fast by E and the guys in the faster group. I ppted for less rest for both of the 400's and managed to just make it in 82 and 80, but was definitely feeling the short rest!

I decided I'd start the second set with the group, but then take the full rest for the second set. Both to take advantage of the slightly extra recovery time and to focus on hitting MY paces and not going out too fast. It worked really well. TV started the set with me, but bailed after 800. I went out a hair too fast, over corrected and then focused on hitting my 88 splits. Unfortunately when I rolled through 1200 in 4:25 (just 1 second slower than the 4:24 I had in my head I needed ) I did the math and realized I needed an 85 to get my 1600 on pace (5:50 is 87.5 laps, not 88!) TV jumped back in with me for the last lap of the 1600 and we hustled, but I was still a little slow with a high 5:51. If it was the last rep I would have hammered it in to make the goal, but I wanted to finish this workout out strong.

I had to do the 800 solo and hit 2:52 on the nose. Ditto with the first 400 of the second set: 82. FD jumped in for the last 400 and we ran a perfectly even 79 to finish a great workout! It felt so good to pretty much nail it and not kill myself to do it. Now hopefully this will carry forward to my 6 @ 6:25 tempo on Thursday. It's 10 seconds slower than E's. YEAH!


Janet Edwards said...

Way to go!!! As crazy as it sounds, I sooo miss doing track workouts but just not really what I need for the IM training.

allanjel said...

Don't you just love how the boys "jump in" whenever and the girls suffer the whole time ;o)

Good luck Sunday!!