Wednesday, July 24, 2013

Speed Work Wednesday

REALLLLY abbreviated Speed Workout this morning for two reasons.  First, this week is a recovery week in my Chicago Marathon training, so the mileage and speeds are being kept a little lighter.  Second, we have a 5K on Saturday night that I really want to run well, so I tried not turn burn my legs out this morning.  Here is how the workout went ...

Workout: Speed
Location: Campbell Jr. High Track
Weather: 65 degrees, 73%, 6MHP NE

2 Mile warm up @ 8:30
1 Mile @ 5:53
800M @ 2:47 (5:34 pace)
800M @ 2:54 (5:48 pace)
1 Mile @ 7:02
2 Mile Cool Down     
7 Miles Total


I was really pleased with how easy this workout felt.  I was well under 6:00/pace for most of the speed work and it felt really easy, which was encouraging.  The only little red flag that's popping up is a little arch and Plantar Fasciitis tightness in my left foot due to the lack of arch support in the minimalist shoes I've been wearing.  They're fast, but seem to take a toll on my feet.  So I'll keep an eye on that.  Overall though, it was a fairly fast and easy workout.  Have a great week!
... be great today!

8 comments:

  1. Great workout! If you do that as your light workout you are going to kill that 5k.

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  2. I'm having the same issue in my right arch. I have a small spot and I wear flats. I mean super flats when I run. So, this morning I went back to wearing my Brooks on my run and it felt like I was running on a trampoline. Talk about cushion.

    Anyway, put a pancake flipper in your shoe, that'll help.

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  3. I am being 100% serious when I say that even thinking about a mile pace starting with a 5 gives me chunky burps.

    Well done on the speed!

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  4. What a horrendous workout. I cannot comprehend waking up in the heat and running a 5:50 mile! Insane man.

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  5. That's really speedy. I'm happy when I get sub 6:40 pace!

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  6. Seriously, how do you run that fast? Wow.

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  7. Damn, you're fast. Look after that arch - there's a lot of running that needs to be done in the next couple of months and it needs to be in good shape.

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