A Week of Speed Sessions

Actually, I have had two speed sessions this week. First session was on Saturday, July 16 and Wednesday, July 20.

Saturday's session consisted of 5X1 mile repeats. One of those repeats was my magic mile. It was 39 seconds faster than my last magic mile! 9 minutes!! Next time perhaps I can come up with a magic mile that has an 8 in front of it! At any rate, my splits were as follows:

Mile 1: 10:49 Easy warm up before the Magic Mile
Mile 2: 9:01 Magic Mile!!
Mile 3: 10:09 Good pace, faster than my desired marathon pace of 11:00
Mile 4: 10:13 Still felt good!
Mile 5: 10:13 Still felt good!

I walked 5 minutes between each mile repeat for recovery. I felt great after this session.

Wednesday's session went very well. The temperatures were significantly warmer than Saturday, but I wasn't concerned since I was running 400 meter repeats. My splits were as follows:

Repeat 1: 2:14
Repeat 2: 2:15
Repeat 3: 2:12
Repeat 4: 2:12
Repeat 5: 2:16
Repeat 6: 2:12

I ran/walked 400 meters between each 400 meter repeat. I wanted to run 8 repeats, but I decided that it was too hot. So I settled for 6 repeats.

I'm learning to enjoy track workouts because they are helping me build confidence!!

Now, I'm looking toward Saturday's 17 miler. I hope to start early enough to beat the heat, but if not, I will just go slower and break it up for some cool down sessions!

Building Toward My Goals: A Really Good Training Week!

This week of running has been really good for me. I'm especially pleased with today's 5 miler! I completed miles two and three in under a 10 minute pace. Mile four was a 10:17! What a great run for me!

I think the Wednesday Speed Sessions are paying off. This past Wednesday I completed 6 quarter mile repeats in 2:11 or less. Here's the rundown:

First Repeat - 2:11:22
Second Repeat - 2:07:55
Third Repeat - 2:10:11
Fourth Repeat - 2:10:11
Fifth Repeat - 2:10:07
Sixth Repeat - 2:01:45

Of course, between each repeat, I slowed to a comfortable pace before the next. I have a good feeling about the Fuzz Run this year. It's a local 5k race. If my training keeps progressing, I should be able to come close to 27 minutes. That's something I couldn't even think of 5 years ago! As a matter of fact 5 years ago, I didn't think it would be possible for me to break 30 minutes in a 5k. Now I break 30 minutes in 5k races most of the time. This year I completed the Steeple Chase in 28:28. Right now I feel really optimistic about coming close to my Fuzz Run Goal.

I'm also feeling positive about the Macon Labor Day Road Race 10K. I plan to break 60 minutes this year, if at all possible. My current runs tell me that this will be possible, given good conditions.

Atlanta Marathon! October 30, 2011! Here I come!

Running has taught me that being consistent and faithful in all things will enable one to achieve his or her goals.