Tuesday, September 23, 2008
4x1600 @ 10K(?) w/400m rest
I've been reading again, which usually gets me in trouble. Anyway, I picked up Brad Hudson's "Run Faster" and I'm liking it. It's funny I'm reading this after Canova's book, because it's basically Canova For Mortals. It does have some minor irritations though. For one, the typesetting is awful. It's inexplicably double-spaced. Do they think I'm editing it? Also, there's a mis-match in terminology between the schedules and the text. He talks about 60', 90', and 2.5h tempo pace. Cool. But then the schedules have marathon/HM (guess that's 2.5), HM (90' maybe?), and 10k (huh?).
[Insert perfunctory transition here.] After being unable to focus long enough to decide what I was going to run this morning, I grabbed the workout from the schedule that's on Tuesday 10 weeks from the marathon. 1.5 wup, 4x1mile @10k w/400 jog, 1.5 cdn. Jeez, that sounded tough. (Actually I just re-read and it was supposed to be 2 mile wup/cdn and 3 min rest -- more like 600m for me.) I didn't think that hard about 10k pace. I remember using 6:40 pace in the spring, which round nicely to 100 secs/lap, so the math is easy. Here are the splits.
Time Distance Split time Split distance Split pace Avg. HR
0:15:18 1.54 15:18 1.54 9:56 137 (69%)
0:21:50 2.55 6:31 1.01 6:28 169 (85%)
0:24:03 2.80 2:13 0.25 8:51 157 (79%)
0:30:34 3.81 6:31 1.01 6:26 175 (88%)
0:32:49 4.06 2:14 0.25 9:10 160 (80%)
0:39:24 5.06 6:34 1.00 6:33 177 (88%)
0:41:39 5.31 2:15 0.25 9:04 163 (82%)
0:48:13 6.32 6:34 1.01 6:33 178 (89%)
1:01:09 7.72 12:55 1.40 9:13 147 (74%)
They went 6:31, 6:31, 6:34, and 6:34. The first lap was very easy and I just settled into that. The only reason the third interval is slow is that I took a nap on the third lap and didn't make up the time on the fourth. On the fourth one, my legs felt a little heavy and I couldn't figure out how to make my legs go faster despite a pretty low heart rate. Notice the average hrs are 169, 175, 177, and 178. That's nothing like 10k heart rate. The last one leveled off at about 182, although I tried to make up time on the last 200 and hit 184. I typically average 182 for a 10 miler, so I don't think this was 10k effort, but my legs are so unaccustomed to running fast that I think they just didn't quite know how to run faster on that last interval.
If I did another 1600 at 6:34, then that would add to 32:44 for the five. My 8k PR is 32:45. I think I have to be in at least that shape.