Wednesday Night Workout in Indianapolis
I drove up from Bloomington to Indianapolis to visit a friend of mine. Before I got to their place, I got in a decent workout at the Bally's on the south side of town. After some running on the track, I got a good 45-minute effort on the stationery bike with the aero bars. (Level 12, hill)
The indoor track was laid out so that 12 trips around equalled one mile and because it was Wednesday, everyone ran counter-clockwise.
The first mile, I wanted to see if I could maintain an even pace throughout the mile. The splits were 1:31.26, 1:42.10, 1:40.00, 1:42.34 and 1:41.74. A total of 8:17.84 over .833 of a mile. A 9.57 pace. (Yes, I had to walk the next .2 and by the way, I "hate" seeing myself run in the mirrors of a gym. I feel like I'm bigger weight-wise than what I am.)
The second mile: The same experiment. Wanted to see if I could maintain pace, but I did the splits every lap instead. They looked like this:
49.87, 50.68, 52.78, 52.60, 52.21, 51.38, 50.91, 51.84, 49.85, 51.79, 50.00 and 44 secs
Putting each two laps together, compared to the first mile, they looked like this: 1:41.55, 1:45.48, 1:43.59, 1:42.75, 1:41.64 and 1:34! 10:09.04!
I don't like the combined 2-mile number of 20:06; however, I do like that I was able to keep mile 1 and 2 closer together than in a 5K race where I slip 30-to-40 seconds.
Then I attemped some speedwork! Probably the first that I've tried since Power In Motion last fall. I'll need some pointer on this I'm sure, but I didn't think that I was ready to go out and try to do three laps (equivalent to a 400 or one time around a regular track), right off the bat.
What I did is got my first lap time, tried to recover the same number of seconds and take off again. After the first two, I felt like I was going to puke so I need a bit more recovery. So here is how things looked:
Run - 37 seconds (got this split mixed up with the last one of mile 2)
Recover - 37.28
Run - 36.41
Recover - 1:12.40
Run - 35.04
Recover - 35.78
Run - 39.57 (three straight laps dropping time then bam!)
Recover - 1:12.58
Run - 35.73
Recover - 1:13.64
Run - 36.30
Recover - 1:12.67
Run - 35.95
Recover - 1:12.89
Run - 35.49
Not really sure if what I did had any benefit. However, it wore me out!
The indoor track was laid out so that 12 trips around equalled one mile and because it was Wednesday, everyone ran counter-clockwise.
The first mile, I wanted to see if I could maintain an even pace throughout the mile. The splits were 1:31.26, 1:42.10, 1:40.00, 1:42.34 and 1:41.74. A total of 8:17.84 over .833 of a mile. A 9.57 pace. (Yes, I had to walk the next .2 and by the way, I "hate" seeing myself run in the mirrors of a gym. I feel like I'm bigger weight-wise than what I am.)
The second mile: The same experiment. Wanted to see if I could maintain pace, but I did the splits every lap instead. They looked like this:
49.87, 50.68, 52.78, 52.60, 52.21, 51.38, 50.91, 51.84, 49.85, 51.79, 50.00 and 44 secs
Putting each two laps together, compared to the first mile, they looked like this: 1:41.55, 1:45.48, 1:43.59, 1:42.75, 1:41.64 and 1:34! 10:09.04!
I don't like the combined 2-mile number of 20:06; however, I do like that I was able to keep mile 1 and 2 closer together than in a 5K race where I slip 30-to-40 seconds.
Then I attemped some speedwork! Probably the first that I've tried since Power In Motion last fall. I'll need some pointer on this I'm sure, but I didn't think that I was ready to go out and try to do three laps (equivalent to a 400 or one time around a regular track), right off the bat.
What I did is got my first lap time, tried to recover the same number of seconds and take off again. After the first two, I felt like I was going to puke so I need a bit more recovery. So here is how things looked:
Run - 37 seconds (got this split mixed up with the last one of mile 2)
Recover - 37.28
Run - 36.41
Recover - 1:12.40
Run - 35.04
Recover - 35.78
Run - 39.57 (three straight laps dropping time then bam!)
Recover - 1:12.58
Run - 35.73
Recover - 1:13.64
Run - 36.30
Recover - 1:12.67
Run - 35.95
Recover - 1:12.89
Run - 35.49
Not really sure if what I did had any benefit. However, it wore me out!
posted by WalkSports.com | 7:16 AM
3 Comments:
Per my running mentor Bernie Weber - anything that makes you breathe hard is good for you.
Steve
I find that doing speed work has worked for me. I often feel like it isn't enough though because there is walking involved. But inevitably, speed work and walking workouts produce faster overall runtimes on the next time out. Good for you on your time and consistency.
GOOD LUCK tomorrow WAVERLY!!
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