Speed Workout

Yesterday was a speed work out. i had forgotten my speed workout template, so I didn't know what pace I needed to run or what distance intervals I needed to run. So, like my other training, I made it up!

Interval Pace per mile
1 mile warm up 9:11
800m 7:22
400m Recovery 12:28
800m 8:13
200m 5:22
100m Recovery 13:24
200m 6:10
100m Recovery 17:10
400m 9:07
200m Recovery 11:16
100m 5:06
100m Recovery 14:13
100m 5:06
100m Recovery 16:54
100m 5:22
400m Recovery 11:20

It took me all of 32:54 to complete that speedwork. Although at the end of my 100m repeats, my knees were getting a little sore. I haven't had any soreness since I quit running last night, so that is a good thing. I forgot my swim bag this morning so I lunch time I went out to get a shirt for the Expo 10k which I am running in honor of my Grandmother. I found out that her favorite color was yellow, so i went out to AC Moore and got a 2.99 yellow shirt. Unfortunately they were all out of Larges, so I went with Medium. It will be a little tight but should be okay. I am fine tuning the iron-on transfer that I put on the shirt. I am also going to put on on the front and back. I got the idea from the Knoxville marathon were someone had a plain white tshirt with the memoriam on both sides, that way it will be more coverage. If the professional race pictures of me are good then, I am going to make some sort of collage type thing of it post race. I'll have a picture of me before.

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon