Yesterday I started my new 10k training plan. I had my schedule switched around on me so I had to make some adjustments to the original running schedule I had planned.
I flip flopped by Monday and Tuesday workout and will do the same with Wednesday and Thursday. It just makes it easier with my schedule since those are the longer workouts.
I was honestly very nervous going into this workout. I have done workouts in marathon training before, but they are different. In marathon training workouts you are focused on more endurance. The workouts now focus on speed.
Speed hurts. It’s painful. You suck a lot of air. I was probably being a wimp, but I knew I needed to start doing this to get to where I want to be.
I got up and put on my running clothes right away. I knew sitting around and thinking about it was just going to make it harder. I was happy to see the weather was looking nice so that meant I would get to go out to the track!
I apologize it was so bright I couldn’t tell my finger was in in the way.
The workout called for:
- 2-3 mile warm up
- 8 x 400 (400 jog between each)
- 2 -3 mile cool down
I started off with a 2 mile easy run around the track. My legs felt pretty good at the start. The sun was out, there was a slight breeze and the temperature was in the mid 50’s. I’d say that’s pretty perfect!
I did the first 2 miles a bit quicker than I expected, but my legs felt great and overall the 2 miles felt really easy.
After that was done I shed some layers (I warmed up in a long sleeve and tights) and changed into my speed shoes for the real fun to begin.
The actual plan called for me to go much faster than I knew I was ready for. My goal for my first workout was to go fast but try to keep a focus on my form.
I ran each 400 somewhere in between 1:35 – 1:42. I started to slow down as the workout progressed. I jogged a 400 before starting the next one. I reset my watch each time.
Garmins are notoriously not accurate on tracks so I went off the clock instead of the pace it told me I was running.
My husband (who was doing his own workout) kept pointing out that I was leaning back as I got tired. I kept trying to correct it but knew pushing the speed without proper form was not smart.
I completed the workout!
I jogged my cool down much slower than my warm up, but I figured that would happen. I ventured out of the track and onto some grassy fields for the cool down.
Overall the first workout went well. I spent about 45 minutes at the gym afterwards working on some back, upper body and core exercises before calling it a day.
I think I am going to enjoy this change of pace!
How did your workout go Monday?
Do you ever do track workouts?.
I’ve haven’t done a track workout since… high school! I do speedwork around the neighborhood, since the track at my local high school is usually locked (wtf?!). I recently switched my focus from endurance training to speed, so I know how it feels! Best of luck with your training, and I’m glad that you enjoyed the track workout 😀
Thanks JoJo! You as well! It is a different change of pace for a while but I am looking forward to it! I know it will really help me in the long run 🙂
Wow that seems like a pretty intesnse workout but glad you felt good with it. I am so not a “workout” type so I’m impressed! What shoes did you use for speed and what do you normally wear btw?
Thanks Michele 🙂 It was challenging but I was proud that I completed it! For normal easy runs I used a bit more cushioned shoe. Right now I am wearing the Mizuno Wave Rider 17’s. When I do track work or speed work I use a lightweight shoe. I will warm up in the other and then switch when I get to the speed work. Right now for my lightweight shoes I use the Sacuony Kinvaras or the the Mizuno Ronins.
Speedwork is such a different change of pace!!!!! With my marathon this weekend, I am going to need some new goals ! You just inspired me to do some 10k 5k training post marathon- I need goals and races to work towards, to keep up with my running- thanks for the inspiration!
Awesome Katie! Good luck in your marathon this weekend!! Look forward to reading about how it went.
Yay Sara that is awesome! Speed work on the track is what is going to give you the speed you need for a 10k. Even as a “track” runner I hated track workouts but they feel so good after and they really are what make you fast! Good job (:
They are one of those love/hate things. I know they are going to get me faster so that I ultimately can reach my Boston goal but boy are they hard!!
Congrats girl! Awesome workout! I don’t go to the track nearly enough 🙂
Thanks Megan! It felt good getting back out on the track!
Great job!! I used to love going to the track once a week for speedwork, but haven’t been in a while. For my last half marathon I resorted to the treadmill for speedwork… not ideal but I would be doing it while it was still dark in the morning and didn’t feel safe enough at any local tracks.
Yes, I did treadmill a lot and still do when the weather doesn’t cooperate. Since it was so nice out yesterday I knew I had to get it outdoors!
We headed out on to the grass 400m track for the first time this season tonight. I really enjoyed the session, much nicer on my legs than speedwork on the road alongside the cars!
I love running on grass too! I try to stay on it for easy runs to help alleviate the pounding on my legs. Great job on the workout!