Speed.....or...Distance?

08/04/09
Tuesday

As usual this time of year at track (after B to B) we are split into two groups for the fall peak. We are given a choice of speed or distance. Those of us continuing to concentrate on 5 and 10Ks stay with the speed workout (shorter/faster intervals with hills and stairs) Then there is the distance workout slower speeds but longer intervals for 1/2 or full marathon racing.

Unfortunately, I kinda fall in the middle. I still want to run some faster races, but I have some long races scheduled that are trail races. The thing about trail races is that speed and hill workouts go a long way in helping to do well.

My decision was to run with the distance group but increase the intensity to simulate the speed workout. I figure this will give me a best of both ...or kill me.

After warm up runs and form workout, we were instructed to do 4x200 @110% of mile time with 100 jog recoveries. For me this would equate to .49 seconds per 200 for 7:05 MT.
Instead my target was .47 seconds or 110% of 6:55 pace. Below my splits and heart rate.

Distance....split....pace....av HR.....Max HR
.14.........46 sec...5:43....90
.12.........48 sec...6:31....139.......148
.12.........47 sec...6:33....158.......164
.12.........38 sec...5:15....172.......201

Next it was a ladder, 400,800,1200,1600,1200,800,400, @90% of MT with 200 recovery jogs. The target for distance training was 1:56 per 400 or 7:47 pace. Instead I figured 90-95% of 6:55 mile time (1.48-1.50 per 400) 7:10-7:20 pace.

distance.....split....pace...av HR....Max HR
.28..........1:50....6:42....131......149
.52..........3:53....7:29....152......160
.80..........6:00....7:32....152......160
1.06..........7:50....7:22....159......191
.80..........5:52....7:18....153......168
.52..........3:59....7:38....153......163
.26..........1:48....7:03....154......166
.24..........1:28....6:11....162......175..(this was an extra 400 with a speed up and kick)

I finished with a .64 cooldown jog and swam a few laps when I got home. I left this workout feeling I accomplished the combo speed/distance goal. We will see how I feel tomorrow

Total track miles 9.37