Tuesday, September 2, 2008

4th 800m

So this post got broken up into 5 parts, sorry for that. One of these days I'll figure out how to get all the workouts posted together. 

Today was a good day for Willie! I got up early and hit the track with my speed work partner to do 4 x 800 meters with a 2 minute rest between. I was supposed to hit 2:58 for each 800 but knew I couldn't do that. I set my goal at 3:15 per and also mandated that we abide by the 2 minute rest period (we cheated last week on the mile repeats and rested longer). 

So my buddy took off as he normally does and left me in the dust on the first 800. I hit 3:11, he hit 2:45. My right leg felt really tight so it wasn't smooth but I hit my time goal. The 2 minutes flew by and before I knew it I was being left in the dust again. This time I hit 3:10, he hit 2:50. By now I was warmed up and felt a little better. 

I stopped asking him for his time after the 3rd 800 but I kept my pace and hit 3:09 and 3:10 for my last two. We jogged back to the gym and did some core work (Pilates) to finish up. All in all a great morning. 

When I left work today I had an awesome sky full of big puffy clouds. I wanted to get a picture but we are not allowed to have cameras so I will have to keep it in my head for now. I thought it was Gustav but learned later that it was just a cold front moving through. YEA Cold Front! Gustav won't be here until tomorrow.


Distance:0.50 miles
Speed:9.4 mph
Pace:6' 22 /mi

Pace (min/mile)
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
end6' 22+0' 009.4-0.0+3 ft
Versus average of 6' 22 min/mile


Sarah said...

You are much too kind, but you have no idea how much your comment meant to me! Thank you!

I need to do some speedwork myself when I'm able to get out running again. I can make myself to it in the winter, but I just dread doing sprints in the heat. Blah! So, you're trying to qualify for Boston? That's awesome! Which marathon are you going to race to qualify?

Calyx Meredith said...

Well done! Way to stick to your goals and rest parameters. I've heard that the core work pays off huge in terms of speed. You'll have to tell me if you think that's true!