After a lot of thought and consideration -- I have decided to retire One Foot in Reality and leave it as an Archive. I will still monitor it to keep the trolls at bay, but will not be posting here any longer.

If you are looking for my new posts, please go to www.haroldlshaw.com .

Thank you for all they years of following One Foot In Reality.


Friday, December 4, 2015

A Little Speedwork - RunLog 12-4-15

This was going to be one of those days or at least that is what I thought yesterday, but instead things worked out quite nicely and it turned out to be a pretty damn decent day.

I had training today, I volunteered to sit on the Student Conduct Council and had to go in early. Which worked out good, because we dropped the Maxima off last night, to have the brakes fixed.

Yeah, it was a bit disconcerting for TheWife when she stepped on the brake pedal and it went to the floor yesterday morning, going down the Bitch with those S curves towards the bottom. So I got to drive the Maxima to work yesterday afternoon and get it to the repair shop last night (two rather not so fun drives - those where your blood pressure is a bit higher than it should be and a few extra hairs were made gray), but I made it without any issues.

After I dropped her off this morning, I still had a couple of hours, so I decided to jump on the treadmill at UMA. That way if I lost track of time I was really close to where the training session was being held. Also I haven't done any harder speed work for a few weeks, so it was time.

  • 0.75 @ 7.2 mph - warm-up 
  • 0.25 @ 8.6 mph - 1.0
  • 0.25 @ 7.2 mph
  • 0.25 @ 8.6 mph
  • 0.25 @ 7.2 mph
  • 0.25 @ 8.6 mph - 2.0
  • 0.25 @ 7.2 mph
  • 0.25 @ 8.6 mph
  • 0.25 @ 7.2 mph
  • 0.25 @ 8.6 mph - 3.0
  • From 3.0 - 4.75 - I increased the speed from 7.2 by .1 every .25 to 7.8
  • 0.25 @ 8.6 mph - 5.0

Distance: 5.06
Time: 38:55
Pace: 7:41
Shoes: Pearl Izumi N2 Roads

The calibration held true on the run and as you can see I was just looking to be right around a 7:00 minute pace for my intervals and then around 8:20 for my rest intervals. I gotta admit that I felt really strong the entire run and my ego said to go faster.

However, I haven't broken 7:00 minute pace for a 5K for a while, so I am working on sub 7:00's and being able to finish whole speed workout without feeling like shit afterwards.

Yeah, that is giving in a little to being an older fart and realizing that running at 6:00 to 6:30 paces on my fast intervals is a recipe for disaster and that the risks did not outweigh the benefits. Especially, with crappy hamstrings and a history of always managing to do something to my legs, when I keep trying to run like I am still 25.

In other words, I would let my ego have me running faster than my actual physical conditioning was ready for and then I would pretty much crawl after I was done. Doing that once in a while ain't bad, but doing it once a week was too much.

Usually on that last interval, I like to go a little faster, just to get the body used to that final sprint, I really, really thought about popping it up to 9.1 and the the last .1 at 10.1, then I got back to reality and just finished it off at 8.6 mph.

Overall, I did what I set out to do, finished a strong speed work session without killing myself or breaking anything. At some point I will start to lengthen out the intervals, but I still would like to keep them about the 6:50-6:55 range, which I would like to be my race pace for my next 5K.

This post originally appeared on One Foot In Reality if you see it elsewhere, it has been used without permission, please go to my site to see the original post.

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