7×400 Speedwork: A Narrative

27 Jan

Today’s workout was some speedwork.

The past couple weeks of speedwork have been pretty fun and pretty successful. But tonight, I started to fall apart about half way through.

7x400s were on the plan, doing the 400s at a 10:40 pace.
I decided to cut my typical 2 minute rest in between intervals down to 1 minute. I realize now that it was probably a mistake to do that. I should have only cut it down by 30 seconds – not a full minute.

Anyhow, onto the splits and my comments.

Split 1 – 3:30 (14:00 min/mile pace) <— The rocky, slippery part of the trail. I was forced to walk portions because it was even iced over due to the recent snow falls.
Split 2  – 2:39 (10:36 min/mile pace) <— At the beginning I was running a 9:30 pace. oops. I definitely started out too fast and got too winded during this interval.
Split 3 – 2:41 (10:44 min/mile pace) <— Much better, feeling good!
Split 4 – 2:42 (10:48 min/mile pace) <— Still rockin it!
Split 5 – 2:58 (11:52 min/mile pace) <— This is where the wheels started to come off. Hello GI issues, side cramps and not being able to catch my breath. Super fun.
Split 6 – 3:18 (13:36 min/mile pace) <— Feeling like complete crap (pun intended?) at this point, had to walk a little bit.
Split 7 – 3:25 (13:42 min/mile pace) <— Back through the rocky, slippery part of the trail. I tried to run on the better parts of it when I could but I felt horrible and could only do so much.

Bleh. Hopefully next time will go a little bit better.

I’m trying to get faster but the numbers just aren’t showing it. how frustrating.

Tomorrow is Zumbathon day – I’m pretty excited. It should be an interesting experience for sure!

Planned workouts for the week
Monday – Hot Power Yoga
Tuesday – Zumba
Wednesday – 30 minute run
Thursday – rest
Friday – run 7×400
Saturday – ZUMBATHON!!!
Sunday – Run 5k for speed

Enjoy your Friday!


4 Responses to “7×400 Speedwork: A Narrative”

  1. mizunogirl January 27, 2012 at 9:34 pm #

    Hard core to do that speed work on a trail!!! I admit, when I did speed work, I always did it on the Treadmill (to control the intervals) or the track with a coach screaming at me to keep me going faster….
    I hope that I will get the go ahead to start back doing speedwork in February, but I won’t be brave enough to do it on a trail!

    • Becca January 30, 2012 at 12:43 pm #

      Good luck when you start back up again!

  2. Kathy January 28, 2012 at 7:23 pm #

    Sorry your workout didn’t go as well as you hoped. I was just wondering what kind of warm up you’re doing before you start your repeats? From previous posts, it sounds like you’re not really doing one and from the things I’ve read about speed work and from my own experience, it’s best to warm up for 1/2 mile to a 1 mile before doing repeats. I know you’ve mentioned that the short daylight hours are an issue but I would probably run the first 1/2 mile as a warm up and do fewer repeats. Just a thought.

    • Becca January 30, 2012 at 12:44 pm #

      This is actually a GREAT point. I hadn’t been doing much of a warm up before hand due to the limited daylight in the evenings, but it’s getting to be better so I should probably add in more of a warm up. Thanks for the advice!

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