With marathon training just around the corner and an unfinished training plan on my desk, we decided to take Tuesday night’s four mile run to the track.
It’s been a looooong time since I’ve done speedwork and had no idea what paces I was even capable of. My NJ Marathon plan was tough but doable, but I also went into it with a much stronger training base (ie. a 26.2 & 2 x 13.1 races in the 3 months prior). So we figured we’d start small with a progression 4 x 400m (400 RI), running each split just a little bit faster than the last. There wasn’t a pace we were hoping to nail for the first split either. I figured we could push it until it was uncomfortable, and decrease from there.
After an easy warm-up mile (4:1 run/walk, 12:05 pace) on a nearby trail, we made our way over to the track. First order of business – stash water bottles on the side of the track to grab post-lap. Next I skipped through the playlist on my iPod to find a suitable song for lap numero uno. And then?
- 400m — 2:05 (8:21 pace) “We Run the Night” by Havana Brown
- 400m — 2:01 (8:05 pace) “Runaway Baby” by Bruno Mars
- 400m — 1:59 (7:57 pace) “Run” by Flo Rida <— his new album ROCKS. Download it now, thank me later.
- 400m — 1:51 (7:26 pace) “Now You’re Gone” by Basshunter
Followed by an easy cooldown mile where I tried not to die. Seriously, my stomach was PISSED.
So to recap, we nailed the intervals AND they were faster than expected. I was wavering between a 4:40 and a 4:45 plan for Philly, but I’ll be sticking with the 4:40 to make sure I’m pushing myself hard enough.
Next week: 800s!