I love 1K workouts. They're not as daunting as 1 mile intervals, and not as sharp or painful as 800s. They're literally in-betweeners and I dig 'em. Today's workout called for 10 x 1K at half marathon goal pace (about 6:42/mile) with 2:30 active recoveries. 10 is yet another type of workout PR for me because the most 1K intervals I've ever done is 8.
I had to psyche myself up a teeny bit for these (simply to prepare myself to not quit after the 8th one). Otherwise, I was kind of excited for them. Beautiful cool, sunny day, light wind. Pretty much perfect for this workout.
I warmed up with a 2 mile jog, peeled some layers off and got right into the 1Ks. I ran these around a big block near my home and switched directions with each interval. I felt more of the wind when I finished toward the east than I did finishing toward the west. You can see by the results:
Direction/ 1K time/ Per Mile avg
west 4:10 = 6:44/mi.
east 4:12 = 6:48/mi.
w 4:02 = 6:32/
e 4:12 = 6:48/
w 4:03 = 6:32/
e 4:05 = 6:36/ (I began to feel fatigue creeping into my usual trouble spots, outer left knee, left butt/hamstring, right inner ankle)
w 4:08 = 6:41/ (From this one to the end, I REALLY concentrated on keeping my form intact. It helped).
e 4:08 = 6:41/
w 4:01 = 6:30/
w 3:58 = 6:25/ (I decided to keep going in the same direction for the last one. All I could think toward the end was, "Plow Plow Plow" with every other foot strike).
Jogged a 2 mile cool down and everything was sore (no pain though). I'm so glad it's over. I really, really enjoyed running hard (hard for me, that is). I thanked God at the end. I seriously could not have done this without his good graces.
POST WORKOUT ASSESSMENT: As you can see, I choked on my pacing for the 2nd and 4th intervals. I thought they felt a little easier, and now it's obvious why (hello 4:12s). For the most part, I paced okay (it was all by feel, did not look at the Garmin at all during the workout). The only two intervals where I was near "perfect pacing" were the 7th and 8th ones. Oh well... I'll get better at it. I'm just glad I was able to finish faster rather than slower. Here is a 1K workout I did last summer... notice that I have a long way to go to get there again. I'm only at 38 mpw right now and I ran those prior 1Ks at 75 mpw.
Still praying for Cody Johnson and his family. May Cody rest peacefully and may his family's pain subside a little bit with each passing day.
I have a couple of recovery days ahead and then a short marathon pace run. A 12K race on Sunday. Can't wait!!!
Managing Hydration When You Are a Runner
4 years ago
6 comments:
awesome job on the workout speeedy :) you are doing great!! Are you doing the 12k in SF this weekend? A LOT of my friends are doing it.
I was just reading your race report from the Shamrock'n half last year... I am running that on Sunday!
I like that..."plow plow plow". I may have to borrow that.
Great workout GB. You'll restore the roar in no time...keep at it.
And much love to C.J. + his fam.
You are amazing girl! What a workout.
I have prayed God's grace and peace for you and your family today.
Know that you are loved,
gaj
Wow, that's a daunting workout, 6.25 miles of fast! Choked, shmoked, pacing was great, especially considering the wind and not looking at your Garmin. Excellent job.
Way to go! I just started running August 08, just ran my first 5K Feb 09, with a goal to run my first half by the end of this year. Reading your blog is great encouragement to me.
I'll have to try to those 1K runs....
The West ones were certainly faster but the last two were your fastest - that's awesome. I've been hitting 75-80 mpw, the most for me ever and I'm hoping it will make a difference come Spring. I'm sure it will. Everything feels hard right now while I'm building my base, getting the strength training done and layering in the speed work. Have a great time at the Emerald Across the Bay 12k. I'm leading a trail run for our club that day in the Headlands. Godspeed on the race.
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