For today, my target was to run 6x800m at 5:26 pace with 1:30 rest interval. I have to run 800m in 4:20. Just thinking about it makes we go cross-eyed tired.
My right calf was still a bit tight so I decided to have a longer warm-up. I joined sirRoding and ran 2 rounds at BHS.
Inhale … Exhale … Go!
1st repeat 4:24. I went out too fast. I had to remind myself to relax and take it easy because I still had 5 more repeats to go.
2nd repeat 4:25. My shoulders were tensing up. I knew I had to adjust my form but it took me awhile. I found it hard to relax my shoulders while I was pushing to stay on pace.
When I was approaching 400m, I saw a familiar figure. Uy si Baldrunner! He also saw me and crossed over to my side. I explained to him that I was doing my speed workout. He kept pace easily as I think this is just his long run pace. Haha
3rd repeat 4:12. Notice the dramatic improvement on my time. BR paced on on this repeat. I was huffing and puffing but kept pace. He asked me what my target time for 800m. I said 4:20. He said that it is not so bad and I should try to aim to hit 4:15. He explained to me Yasso 800s and how it can predict your marathon finish time. Click here for more information about Yasso 800.
4th repeat 4:22. After the rather fast repeat. My legs were not fine. I think BR noticed that I was running a step behind him so eased up on his pace. In between huffs and puffs, I mentioned that I saw Jonel aka Bugobugo running in the ISM area. I told him that there seems to be a lot of interest already in his Ultramarathon. We ran down names of people who said they would join. Good luck to you guys!
Before he went on his merry way to complete his ultramarathon training for the day, BR said that my running has improved a lot. Yey and thanks for running with me today sir.
I had an extended standing rest before I started my next 800m.
5th repeat 4:35. 100m out and I already wanted to stop. This is my self talk … Ayoko na. Di ko na kaya ito. Stop na. But wait, why do I want to stop? What hurts? My left calf. Cramps? No, just getting tighter. I must correct my form, balance the way my feet land. Speed workout is the time to practice my form. Push it! After this brief exchange, the Garmin beeped signaling the end of the workout. I survived!
6th repeat 4:34. I wanted to finish stronger but this is all I could do.
Overall, this workout is still passable. I only hit the pace once but this is a vast improvement from last week where I couldn’t even manage to run faster than 6:30. I have now proven to myself that I can still stick to the program even after a killer long run. I will continue to do a short recovery run the day after my long run.
After finishing my repeats, I slowly ran the 5km from BHS to my office.
I think I am beginning to like my long warm ups and long cool downs. For my long run this weekend, I have decided to do a 15km warm up, 2km tempo and 15km cool down. It’s all in the mind. Km32 here I come! :P