Speedwork?
Well, I’ve got a half marathon to do next week so I thought I’d better do some speedwork. I’m hoping to complete the half in about 1:55:00. That’s about an 8:46 mile or a 5:27 km according to my pace calculator. That equates to a pace of 11 kph for the whole half marathon which I figure is doable. I’m not particularly fast but I get by.
So, with all my sums done I headed off to the gym. Which in hindsight was a mistake. In my defence it was raining and I was in a bit of a rush as I wanted to get to work and my gym is at work.
One of the functions I like on the treadmills in my gym is that you can do an interval run. So you set a jogging/easy speed (which for me is about 10 kph) and then a running speed. I decided that I would do my intervals at a slightly higher speed than my projected pace so I chose 12 kph for my running speed. I then did 500 meters at 10 kph and then another 500 at 12 kph. Rinse and repeat 5 times and I very quickly had 5K done. I was originally planning on doing 10K but the humidity (100%!) combined with paint fumes (they are redecorating my gym) beat me and I stopped to get a drink. Once I stopped I felt like throwing up (supposedly the sign of a good speed session) and thought bugger this for a lark and went off to shower before work.
I think from now on I will be doing my intervals outside away from paint fumes and no air.
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Sound like a great work out, despite your attempts at getting high! Most of my speed work runs were based on time, not distance, but I’m liking the way your dreadmill let you mix it up. Sounds great!
You’ll do fine during your half-marathon. Good luck at your goals.
Spartan7s last blog post..2009 Callaway Gardens Marathon; RR and Grade Card
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“I’m not particularly fast but I get by.”
It’s all relative!
Breathing paint fumes doesn’t sound like a pleasant way to exercise.
Good luck with your speed work!
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I don’t like to do speed work on a treadmill either. I always worry I’ll make a mis-step and end up face-planting. If I’m going to fall on my face, I’d rather it be out at the end of an abandoned road where the only witnesses are a hawk and a coyote.
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The humidity is the killer ok. I went running this evening and I thought this is like wearing a wet blanket.
“bugger this for a lark” – haha I can tell this post is written from New Zealand.
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My sister always injures herself when she attempts the speedwork…I need to point her to your blog as she’s not a blog reader but she’d adore yours.
not sure why Id never thought of that before….
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I try to do one or two speedwork per week. It does help. During my training run, there are hundred of telephone poles down the road. I would go fast for every other telephone poles I pass. I would alternate by going at my usual pace for every other poles.
I guaranteed that you can finish the half marathon under 1:55. This is what you need to do… Run at your favorite and relaxing pace as usual. I have to think in km since I am using mile. Let’s see.. that is 21km for half marathon. For every other km you run, run fast for five seconds – repeat it for five or six times. Resume to your usual pace and do the same thing for every other kilometer you run. After you cross the line, you will get it under 1:55 – no question.
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Nice work, and getting out of there was probably the wisest choice you could have made. And 5:27/km is no slow pace, but I think you can make it!
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I think I may have enjoyed the paint fumes myself.
That is a fast pace in my little running world. Keep on!
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TM’s are so good for speedwork. If only they weren’t inside.
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Oooh, paint fumes. . . brings back memories!
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