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!


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

  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.

  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!

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

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

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

  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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