To end my week of running before my rest day tomorrow, I decided to do some speed work. I did 8 x 400 repeats on the roads so I was running up and down hills while doing it. It felt amazing but I was DEAD!!
I kept all of my repeats under 8:00 minute miles, had a 1 mile warmup and a 1 mile cool down, totaling 8 miles.
After each 400 repeats I had an 800 recover.
The splits went as follows:
1 mile warmup: 8:45
400 repeat: 7:39
800 recovery: 8:59
400 repeat: 7:14
800 recovery: 8:57
400 repeat: 7:34
800 recovery: 8:22
400 repeat: 7:53
800 recovery: 8:26
400 repeat: 7:53
800 recovery: 8:46
400 repeat: 7:42
800 recovery: 8:37
400 repeat: 7:58
800 recovery: 8:39
400 repeat: 7:30
800 recovery: 9:03
1 mile cool down: 8:33
= 8 miles @ 8:26 average pace
Like I said, this was really hard but felt really great! I enjoyed the challenge and can't wait to continue with speed work every week! Last year, I did this on a track, but I am learning that running on roads is a lot more challenging and will have far more benefits than running on a track. I feel like every time I had a 400 repeat I was running uphill, and that's just how it worked out. I can say I cringed whenever I saw a hill and it was time for a repeat, but when I conquered the hill I felt amazing!!
Tomorrow is a rest day for me. I haven't taken a day off from working out since last Tuesday, so I think I am a bit overdue. I am going hiking with my sisters now!
Have a wonderful Thursday and remember, it's almost Friday :)
I kept all of my repeats under 8:00 minute miles, had a 1 mile warmup and a 1 mile cool down, totaling 8 miles.
After each 400 repeats I had an 800 recover.
The splits went as follows:
1 mile warmup: 8:45
400 repeat: 7:39
800 recovery: 8:59
400 repeat: 7:14
800 recovery: 8:57
400 repeat: 7:34
800 recovery: 8:22
400 repeat: 7:53
800 recovery: 8:26
400 repeat: 7:53
800 recovery: 8:46
400 repeat: 7:42
800 recovery: 8:37
400 repeat: 7:58
800 recovery: 8:39
400 repeat: 7:30
800 recovery: 9:03
1 mile cool down: 8:33
= 8 miles @ 8:26 average pace
Like I said, this was really hard but felt really great! I enjoyed the challenge and can't wait to continue with speed work every week! Last year, I did this on a track, but I am learning that running on roads is a lot more challenging and will have far more benefits than running on a track. I feel like every time I had a 400 repeat I was running uphill, and that's just how it worked out. I can say I cringed whenever I saw a hill and it was time for a repeat, but when I conquered the hill I felt amazing!!
Tomorrow is a rest day for me. I haven't taken a day off from working out since last Tuesday, so I think I am a bit overdue. I am going hiking with my sisters now!
Have a wonderful Thursday and remember, it's almost Friday :)