February 10th, 2009
It was a hard, yet satisfying interval session: 5 x 1000 with 2min. recoveries (I jogged the first two, walked the second two).
Before I began the session, I followed Audra’s (aka Doggie Poo’s) swell advice to mark the path with duct tape so I would know where the hell to stop and start. It worked a charm, thanks Audra!
Cut to the chase, my splits were:
4:19 (6:56/mi)
4:09 (6:40/mi)
4:18 (6:55/mi)
4:13 (6:47/mi)
4:20 (6:58/mi)
Average 4:15 (6:50/mi)
Finally, I am hanging out with the Sixes!! Woohoo!!
On top of this, remember yesterday I mentioned that sub 1:40 Half thread I joined? In there is a wonderful guy, Mick, who’s deep into Heart Rate monitoring and analyzing the results…the guy knows his stuff. In looking at my HR data and the fact that I reached 192 at the end of the last interval (supposedly 98% of my Max) he thinks my Max is higher than I’ve been calling it.
I established my max from my first race when it hit 193 and then added a couple points, so 195. From the HR graph of today’s workout however, he thinks it’s probably 200. This is wonderful news! It means that some of the guilt I feel for not holding back enough on easy runs is for naught. My monitored runs will now be accompanied by a clearer conscience.
As for my current Half plan, I had a fun time last night messing around with the schedule. As you know, I’m doing a Hudson-type plan (“type” because he’s all about adapting it to suit instead of doing it exactly as written). I was still hemming and hawing on the next few weeks, because at this point in his plan, he only requires short fartlek stuff for speedwork when I’m capable and wanting to do meatier stuff.
Out of curiosity, I thumb to the 10K plans section of the book, because I have a 10k coming up in 3 weeks. Lo and behold, it works out perfectly to take the last 3 weeks of the 10K plan and plop them into my current schedule. Now I feel I have some meat to play with. What more could a girl want?
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Good job on the sixes, Flo, particularly that second one.
So how did you know where exactly to put the duct tape?
Thanks Jim. In Google Earth you can actually see the 1/4 mile marker right before the 1000m spot, so I measured 200m from the marker and burned it in memory (between the two light posts, closer to the second one, a little before the tree on the right, almost straight across from the tree on the left…).
Ah. Got it! I think my local path might be getting some new markings shortly….
oh I am so glad I can contribute to the beautification of running paths everywhere!
Flo, I really hope to join you in the 6′s some day soon. And what 10k are you doing?
Sixes, 1:40 half, what more? You are having way too much fun and I feel like I’m trudging along. Your speed is incredible. So, are you this anal about everything else in your life? LOL! So, you are guaranteeing me that if I read Hudson I can join the above-mentioned clubs, right? Huge applause from me out on the west coast. You are working so hard for all these results (mentally & physically). So happy for you. Have a great evening Flo! XO Jackie/HG
Doggie Poo, you will join me in the 6s! I wonder if I can coerce you to a cycle of shorter race training one of these days…
Jackie, you sweet girl. Lol, I’m not this anal in other areas, something about running being so time-related, it makes every second and inch count. I think you’ll find a lot to love and learn from in the Hudson book. It’s such a common sense read. And girl, you have mucho speed to be had yourself, I’ll be seeing some breakthroughs from you this year, I know it.
Flo, I’m very excited to see your speed improvements (as are you, and with good reason)! With proper endurance work, I think 1:40 for a half is well within your reach given the times you’re running for the shorter stuff. Do you have a particular race in mind?
After I BQ Flo!
Congrats Flo!
Julie, my Spring goal race is the Lehigh Valley Half in May, so I’ve still got 11.5 weeks left. Enough time to make a dent.
Doggie, that goes without saying! And BQ you will in NJ!
Thanks Christi! Here’s some early rooting for your Half in April…Go Girl Go!!
I marked a 1000 meter length of path today. and ran some intervals on it. Urgh! Never was I more glad to see a little piece of duct tape! But Garmin and stopwatch agreed that I hit my targets. Yay
Cool on you, Jim! Yeah, that glint of silver is a gorgeous thing. That said, since your Garmin matches up for all of them, you don’t even need the tape. I’m jealous, Garmin said I had two .62s, two 63s, and one .61. Annoying.
duct tape for everyone!!!
Flo, the Lehigh Half is great. It was my first half marathon, and I ran it again in 2007. It’s one of the best-run races I’ve done and I read that they’re changing the course this year to make it more runner-friendly. You’ll have a blast.
Julie, I have only heard glowing reviews about this race so I’m SUPER excited! More runner friendly than it apparently already was? Excellent!!
[...] Own Track Published February 13, 2009 Uncategorized I followed an idea explained on Flo’s blog by Doggie Poo. You can discreetly put distance markers on your running trail with duct tape. The [...]