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Saturday, February 9, 2008

My First True Speed Training Session

So, this morning I met Debra & Sue at the track for a speed session. Here's an explanation (this is based on Jeff Galloway, if there is another way of speed training, I don't know details)...

How it works:

We were doing 4x800. The 800 is 2 laps around the track (800 meters). So, here is what we did (and I'm following Jeff's recommendation to the letter):
  • Warm up by running 4 laps (1 mile) around the track at a slow/moderate training pace, doing 2:1s.
  • Run 2 laps around the track at the pace you select (I'll talk about this in a second). Run straight through, no walk breaks. You want to try and finish the 800 meters in your specified time frame.
  • At the end of the 800 meters, walk one lap around the track.
  • Run another 800 meter, walk, etc, until you've done 4.
We're not running at miracle mile pace.
  1. Go here - and enter in your miracle mile time. Or if you don't have a miracle mile time, take your best guess.
  2. It will give you a half marathon pace that you are capable of right now. You can choose up to 30 seconds faster than this pace per mile to be your half marathon target pace.
  3. Once you have your half marathon target pace per mile, divide by 2.
  4. Subtract 15 seconds.
  5. That is how fast you should complete each 800 meter repeat.
My miracle mile time is 10:31, my half marathon pace is predicted right now at 12:37 per mile. I expect to improve this year, but I wanted to take it a little easy my first try so I went for a goal pace of 12:20. Divide by 2 and get 6:10. Subtract 15 seconds and get 5:55 for my 800 meters.

IT WENT REALLY WELL!!!!!! I really feel like we did a great job of learning our pace and training our legs to run at race pace. Even better, it always gives me confidence to do something like this that is challenging but also doable. I felt great for the whole rest of the day.

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