Track Tuesday

After a bizarre yesterday (woke up all dizzy, nauseated & disoriented), I took another day off to rest, and got right back into the running this morning with a fantastic track workout.

The plan:

1 mile each warm & cool (goal pace for warm/cool & rest intervals between 11 & 11:30)
4×800 with 1 minute rest intervals. 800 goal = between 4:20 & 4:30
2 minute rest after last 800
4×400 with 1 minute rest intervals. 400 goal = 2:00

The actuality:

Warm-up = 1 mile @ 12:41 (not sure what happened here…that is SLOW!)

800#1 = 4:06 (8:13 pace)
RI#1 = 417.4′ (12:39 pace)
800#2 = 4:23 (8:47 pace)
RI#2 = 407.1′ (12:58 pace)
800#3 = 4:28 (8:57 pace)
RI#3 = 365.8′ (14:26 pace)
800#4 = 4:16 (8:33 pace)
2 minute rest = .16 mile (12:42 pace)

400#1 = 2:01 (8:06 pace)
RI#1 = 400.1′ (13:12 pace)
400#2 = 2:04 (8:17 pace)
RI#2 = 368.2′ (14:20 pace)
400#3 = 2:04 (8:19 pace not sure why this 2:04 400 was slower than the last one….Leo’s ways are mysterious)
RI#3 = 396.2′ (13:20 pace)
400#4 = 1:52 (7:31 pace)

Cool down 1 mile @ 11:32

Total: 5.6 miles in 57:31 (10:16 pace). Leo says I burned 666 calories! Yay me! I am the devil! 🙂

The worst part is that I’d set up Leo to tell me when to switch between intervals & rest. And I’d set my goal pace for the hard runs at “Run” on my Garmin. Well, apparently my custom settings were no longer in place, so I kept getting “speed up” noises from Leo during my 800s, and I was feeling so slow & tortoise-y. Well, Leo has the “run” pace to be between 7 & 9 minute miles, and since I wanted between 4:20 – 4:30 for my 800s, well, that’s right about a 9 minute mile. so I actually was doing pretty well, but it made me tense. When I ignored it, I came in right where I wanted to be, so I think I was doing a pretty good job of feeling how fast I needed to run. My 400s were pretty consistent, too, right? Go me!

One thing I need to do is either a) go faster on my rest intervals or b) re-evaluate how fast my rest intervals should be. I jogged them all, but obviously my jog on a few was more of a speedy senior citizen shuffle.  Thoughts? Advice? How fast do you do your rest intervals? Should I even care how slow they were? Or should I just jog slowly enough so that my breathing steadies before the next speed interval? Should I start wearing my heart rate monitor?

SO MANY QUESTIONS!

However, I do feel super fantastic. Seriously. It’s been almost 3 hours since I finished, and I still have a great runner’s high. I kind of love everyone right now.