I usually dread speedwork. But as my friend Lauren says, I usually do well when we have speed workouts. I think it's all a mental thing for me. I don't like competing against myself, especially when I feel (like I have lately) that my workouts are less than ideal.
Last night we did Fartleks around the 6-mile loop of the park. My stomach was giving me problems, so I was not looking forward to the speedy parts of the workout. BUT, it was one of the first genuinely nice nights to run too, so I guess it all evens out.
Our warmup was an "easy" mile. (I use quotations for easy because it included Cat Hill.) For this, I averaged a 9:07 pace. As Lauren and I were approaching 90th street for the first interval I was getting a feeling of dread in my stomach. I told her it was kind of like how you feel when you are going up the hill on a roller coaster. Dread, dread, dread.
But I actually ended up feeling pretty fast. I guess I was, because my average pace for that .75 mile was 7:15/mi. But that one was flat. The next one was going to include Harlem Hill though. I was NOT going to keep that pace for sure.
For the next .5 miles I slowed it down to a 9:36. It actually felt like a nice comfortable pace.
On Harlem Hill I said goodbye to Lauren (she is a super speedster up the hills, and I am probably on of the slowest Advanced runners when it comes to hills). I was glad to catch her by our next slow place at West 90th Street though, because I like to chat on easy runs. For the Harlem Hill section, which was 1.25 miles I averaged an 8:15. Wow! Impressive! I felt like I was doing about a 10 minute mile.
We slowed the next portion (.7 miles) down to a 9:27 pace. But both of us felt like it was still pretty fast. We both stopped at the drinking fountain on the Bridal Path. It might have been nice and cool out, but I was still sweating like crazy.
The last portion (1.32 miles) was supposed to be our hardest. It was definitely the longest of the intervals and included the dreaded lower loop. According to Coach Steve, if we ran the rest of the workout correctly, we would have to dig deep for this last interval and would have a significant amount of lactic acid buildup. I started out hard and strong, but not what I would consider "fast". I felt that this was the only way that I could make it through that last part. I ended up averaging a 7:55 mi, which made me very happy!
I slowed my pace waaaaay down and finished the last .45 miles at a nice comfortable 9:43 pace.
All in all, it felt like a great workout. Now I feel like I can go on my vacation in peace :)
Showing posts with label speedwork. Show all posts
Showing posts with label speedwork. Show all posts
Wednesday, September 2, 2009
Wednesday, July 22, 2009
Playing in the Mud
Once again, it was raining this Tuesday night. But I'm actually not complaining. This summer has been incredibly mild and if I have to deal with a few Tuesday night runs in the rain because of it, I'm okay with that.
Besides, this run turned out to be pretty fun (okay, maybe not the actual run, but definitely the rain part).
For once, the advanced group got to run on the bridal path. Hurrah! I get so sick of running on the road in Central Park. It is SO BORING after awhile. The workout was pretty tough, but what else would I expect from a Tuesday night practice.
We were supposed to do 4 loops around the bridal path (which is 1.7 miles). The first loop was supposed to be nice and easy. The next loop was an 85% effort. When we got to the start of the third loop we had .5 miles of recovery and 1.2 miles at 85% effort. The last loop was a repeat of the third.
Oh yeah. And the bridal path is mud city. Especially since there are these huge puddles, that sometimes take up the entire width of the path. Steve told us that we'd probably take the first loop dodging all of the puddles but then after that we'd be like "F this" and just go through them. Which is pretty much what happened.
I have to say though, I have GOT to keep my own pace when I am warming up with the advanced group. We all start out nice and easy, then the group sort of divides into two; the guys and faster girls, a big space, and then the rest of the girls. The guys start to take off about a minute or two into the warmup, but they do it so subtly that you don't notice. Eventually Lauren either asks me our pace, or one of the other girls is like "Did we speed up?" or "Are we going fast?" It happens every Tuesday. I guess I can't blame the guys. In the last race most of their splits averaged around 6:45s. But the 5 girls who are always up with them are so competitive that we won't slow down. (OK, I'm speaking mostly for myself here, but no one else seems to slow down either and from what I've seen at practice all of these girls are as competitive as I am).
Anyway, as a result, all of us girls were huffing and puffing by the end of the "warm-up". I don't know that any of us really picked up our pace too much for that first lap. But we all managed to stay together. One of the girls was like "It's so unfair. If we were boys we would be fast too." And another girl was like "No, we'd be faster if you took everything into account, because look, they're not that far ahead." Then we were like "Uh, why are we talking when we can hardly breathe?"
I was not having the best workout. Normally I can keep up with the pack, but as we ended the first fast loop I was starting to lose them. I lost Lauren too, and we stick together ALL the time. :(
But then I did catch up with her on the recovery. This was pretty much our conversation.
"That blew."
"I hate Tuesdays."
"I just feel like crap. And my legs are HEAVY."
"Yeah, mine too. Like sacks of flour."
"I am totally taking advantage of this slow part."
"Me too."
My second fast part wasn't too bad, but I still felt heavy and my calves were really really tight. I just kept telling myself that it was only 1.2 miles instead of 1.7 this time. But when I hit 86th Street on the west side I felt like I should be finished. In reality, I had a looooooong way to go.
When I passed the police precinct I stomped into a puddle that looked like all of the puddles I had been stomping in. But. It was like 3 inches deep. Yuck. Shoes totally soaked. And heavy.
It was okay though, because in a funny way, I liked getting mud all over me. I also liked looking at all the runners with mud caked all over them. It reminded me of all of those Pearl Izumi ads ("Run Easy is an Oxymoron.") It made me feel like a toughie, like they were my war wounds or something. Kind of funny, but in the midst of a speed workout these are the things that go through my mind.
On the last loop I hit the exact same puddle AGAIN (not on purpose).
I did catch up with about 3 of the other girls though, which made me feel good, and Lauren was just a little bit behind me, so I guess I ended up holding my own for the workout even though it felt crappy.
And it was fun to play in the rain, even though we were freezing cold walking back home. :)
(Oh, and I had mud caked all the way up to the back of my knees. But I think the reason that the bus stopped for me and Lauren when it was way past it's stop was because we looked so soaked and mudcaked and probably miserable-looking to the driver. So, it all worked out for the best. :)
Besides, this run turned out to be pretty fun (okay, maybe not the actual run, but definitely the rain part).
For once, the advanced group got to run on the bridal path. Hurrah! I get so sick of running on the road in Central Park. It is SO BORING after awhile. The workout was pretty tough, but what else would I expect from a Tuesday night practice.
We were supposed to do 4 loops around the bridal path (which is 1.7 miles). The first loop was supposed to be nice and easy. The next loop was an 85% effort. When we got to the start of the third loop we had .5 miles of recovery and 1.2 miles at 85% effort. The last loop was a repeat of the third.
Oh yeah. And the bridal path is mud city. Especially since there are these huge puddles, that sometimes take up the entire width of the path. Steve told us that we'd probably take the first loop dodging all of the puddles but then after that we'd be like "F this" and just go through them. Which is pretty much what happened.
I have to say though, I have GOT to keep my own pace when I am warming up with the advanced group. We all start out nice and easy, then the group sort of divides into two; the guys and faster girls, a big space, and then the rest of the girls. The guys start to take off about a minute or two into the warmup, but they do it so subtly that you don't notice. Eventually Lauren either asks me our pace, or one of the other girls is like "Did we speed up?" or "Are we going fast?" It happens every Tuesday. I guess I can't blame the guys. In the last race most of their splits averaged around 6:45s. But the 5 girls who are always up with them are so competitive that we won't slow down. (OK, I'm speaking mostly for myself here, but no one else seems to slow down either and from what I've seen at practice all of these girls are as competitive as I am).
Anyway, as a result, all of us girls were huffing and puffing by the end of the "warm-up". I don't know that any of us really picked up our pace too much for that first lap. But we all managed to stay together. One of the girls was like "It's so unfair. If we were boys we would be fast too." And another girl was like "No, we'd be faster if you took everything into account, because look, they're not that far ahead." Then we were like "Uh, why are we talking when we can hardly breathe?"
I was not having the best workout. Normally I can keep up with the pack, but as we ended the first fast loop I was starting to lose them. I lost Lauren too, and we stick together ALL the time. :(
But then I did catch up with her on the recovery. This was pretty much our conversation.
"That blew."
"I hate Tuesdays."
"I just feel like crap. And my legs are HEAVY."
"Yeah, mine too. Like sacks of flour."
"I am totally taking advantage of this slow part."
"Me too."
My second fast part wasn't too bad, but I still felt heavy and my calves were really really tight. I just kept telling myself that it was only 1.2 miles instead of 1.7 this time. But when I hit 86th Street on the west side I felt like I should be finished. In reality, I had a looooooong way to go.
When I passed the police precinct I stomped into a puddle that looked like all of the puddles I had been stomping in. But. It was like 3 inches deep. Yuck. Shoes totally soaked. And heavy.
It was okay though, because in a funny way, I liked getting mud all over me. I also liked looking at all the runners with mud caked all over them. It reminded me of all of those Pearl Izumi ads ("Run Easy is an Oxymoron.") It made me feel like a toughie, like they were my war wounds or something. Kind of funny, but in the midst of a speed workout these are the things that go through my mind.
On the last loop I hit the exact same puddle AGAIN (not on purpose).
I did catch up with about 3 of the other girls though, which made me feel good, and Lauren was just a little bit behind me, so I guess I ended up holding my own for the workout even though it felt crappy.
And it was fun to play in the rain, even though we were freezing cold walking back home. :)
(Oh, and I had mud caked all the way up to the back of my knees. But I think the reason that the bus stopped for me and Lauren when it was way past it's stop was because we looked so soaked and mudcaked and probably miserable-looking to the driver. So, it all worked out for the best. :)
Thursday, June 19, 2008
First Race in NYC
Sunday will be my first race here in the city. It is a five-mile run around Central Park (if you haven't noticed , that is pretty much the ONLY place that Manhattanites really run.) Luckily the loop totally avoids Great Hill (which would have been towards the end of the race), but unfortunately we do run up the other large hill in the park which is "Cat Hill". Cat Hill stinks because it is one of those hills that is both steep AND gradual. Coach Ramon said in his last email "Those of you that don't know Cat Hill, you know you are there when you feel like you are running backwards". I would love to get a 45:00 time on this race (or less) but we'll have to see.
I think I can do it because it is the same course that I ran on Tuesday for my speed work. Tonight's workout calls for a mini-speed session on the same course. While running that 5 mile course I am supposed to do 2 minutes FAST three times. So I figure that after running the course twice this week I should have a pretty good idea of what my goal should be.
Last night was a cross-training night, which Coach Ramon told us means doing any sort of workout that is not running. For the past 2 weeks I have used this as my yoga night. I just pop in a DVD (MTV Yoga) and do the whole 45 minute routine. I am finally at peace with the fact that I cannot do all of the exercises (even doing the "easy" modifications). Now I am just looking at the whole thing as a great way to get a deep stretch and increase my flexibility.
I THINK it is working. Already my flexibility has increased since last week...I am able to do more of the exercises. My balance has also gotten better, which we all know is crucial for runners. I would really like to do cross-training (including weights) more than once a week, but this crazy running schedule I am on doesn't really leave time for it. I already feel like running is a big time commitment as it is, so adding in double workouts for a day or two would be crazy. (Although I did do this during college when I was on the rowing team. But come on! I was in college!)
Also, I am gaining weight again. Let's just hope it's muscle mass :)
I think I can do it because it is the same course that I ran on Tuesday for my speed work. Tonight's workout calls for a mini-speed session on the same course. While running that 5 mile course I am supposed to do 2 minutes FAST three times. So I figure that after running the course twice this week I should have a pretty good idea of what my goal should be.
Last night was a cross-training night, which Coach Ramon told us means doing any sort of workout that is not running. For the past 2 weeks I have used this as my yoga night. I just pop in a DVD (MTV Yoga) and do the whole 45 minute routine. I am finally at peace with the fact that I cannot do all of the exercises (even doing the "easy" modifications). Now I am just looking at the whole thing as a great way to get a deep stretch and increase my flexibility.
I THINK it is working. Already my flexibility has increased since last week...I am able to do more of the exercises. My balance has also gotten better, which we all know is crucial for runners. I would really like to do cross-training (including weights) more than once a week, but this crazy running schedule I am on doesn't really leave time for it. I already feel like running is a big time commitment as it is, so adding in double workouts for a day or two would be crazy. (Although I did do this during college when I was on the rowing team. But come on! I was in college!)
Also, I am gaining weight again. Let's just hope it's muscle mass :)
Wednesday, June 18, 2008
Grrrr, Lamposts...
Last night was my first speed workout of the season.
I have been running with the advanced group for the most part, but yesterday I got an email that said if you don't run a 9 minute mile or below that you should run with the intermediate group for the practice. I was confused (as was everyone else). Did he mean like a 9 minute mile for a 10k? or for your marathon pace? Most people agreed that it must have been marathon pace and decided to run with the intermediate group.
We were supposed to do a 5 mile loop with speed intervals in between. The first part of the loop (from East 97th up to 102nd and across the park then down to West 96th) consisted of a nice, easy warmup. When we got to 96th we had to run at Effort Level 4 for 8 lamposts on our left.Effort Level 4 was defined as 85% of your effort...not quite a sprint, but right before a sprint. If you were to talk to your neighbor you would only be able to get out one or two words before you had to stop and wheeze for a breath. After the 8 lamposts, we had 4 lamposts of recovery. Recovery was supposed to get us back to normal breath control. The coach emphasized that if we had to walk to do this then we should. The recovery was just as important as the speedwork. We repeated these cycles all the way around the park and back up to East 97th.
I had no idea there were so many lamposts in Central Park! (They range from 2-4 per short block...most times two. BTW short blocks are 1/5 of a mile). I kept thinking, "Wow. My time is going to be really fast." I mean, I was really pushing the speedwork. Sometimes I did have to walk on the recovery just to get a drink. I was pretty disappointed when I logged a 46:04. (That's a 9:12 mile). But my mentor, Gina, made a good point. Sure we were running fast on the Effort 4's, but when we recovered we were running much much slower than we usually do.
The whole purpose of the workout was to generate faster turnover in our normal runs.
As painful as it was, it did feel good to be passing people up on the path during the speedwork. AND it felt really cool to be kicking a lot higher in the back. I wish I could keep that up during my normal runs.
I have been running with the advanced group for the most part, but yesterday I got an email that said if you don't run a 9 minute mile or below that you should run with the intermediate group for the practice. I was confused (as was everyone else). Did he mean like a 9 minute mile for a 10k? or for your marathon pace? Most people agreed that it must have been marathon pace and decided to run with the intermediate group.
We were supposed to do a 5 mile loop with speed intervals in between. The first part of the loop (from East 97th up to 102nd and across the park then down to West 96th) consisted of a nice, easy warmup. When we got to 96th we had to run at Effort Level 4 for 8 lamposts on our left.Effort Level 4 was defined as 85% of your effort...not quite a sprint, but right before a sprint. If you were to talk to your neighbor you would only be able to get out one or two words before you had to stop and wheeze for a breath. After the 8 lamposts, we had 4 lamposts of recovery. Recovery was supposed to get us back to normal breath control. The coach emphasized that if we had to walk to do this then we should. The recovery was just as important as the speedwork. We repeated these cycles all the way around the park and back up to East 97th.
I had no idea there were so many lamposts in Central Park! (They range from 2-4 per short block...most times two. BTW short blocks are 1/5 of a mile). I kept thinking, "Wow. My time is going to be really fast." I mean, I was really pushing the speedwork. Sometimes I did have to walk on the recovery just to get a drink. I was pretty disappointed when I logged a 46:04. (That's a 9:12 mile). But my mentor, Gina, made a good point. Sure we were running fast on the Effort 4's, but when we recovered we were running much much slower than we usually do.
The whole purpose of the workout was to generate faster turnover in our normal runs.
As painful as it was, it did feel good to be passing people up on the path during the speedwork. AND it felt really cool to be kicking a lot higher in the back. I wish I could keep that up during my normal runs.
Wednesday, April 16, 2008
According to Bart Yasso...
I should now be able to run my marathon in 4 hours and 22 minutes! Actually, doing 10 Yassos wasn't that bad.
I am still nervous about running the entire Pig at a ten-minute mile pace. But everything that I have been doing has told me that I can do it (the 20-miler in Cincinnati at a ten-minute pace, the 10 Yassos, my declining times on my long runs). I want to make sure I don't overthink the whole thing. When I was a swimmer I used to psych myself out when it came to the meets, and not do as well as I was doing at practice. So I am going to try really hard not to worry about it too much and just have fun :)
Also, I finally understand what all of those other runners in my old running group felt during taper. Everyone always felt like they weren't doing enough, that they wanted to do more, that they had too much energy. (I was always like 'Whatever. I don't know about you, but I am exhausted from all of this training.') Coach Joe always reassured everyone that your body actually needed the rest and that's what taper was all about. He said you should resist the urge to overdo it.
I feel like I am pent up though. I have so much energy. And last night, during the Biggest Loser, I felt this huge urge to lift weights or do some push-ups or something, even though I had just finished my speedwork. I also have gained about a pound and a half this week (frustrating!!!), but I also think that this is because of the taper. (I kind of remember people talking about gaining weight during taper, but I don't know.) At least, that is what I am going to say it is, so that I don't get too hung up on it.
Hmmm, it seems like the closer I get to my marathons, the more neurotic I get about everything. :)
I am still nervous about running the entire Pig at a ten-minute mile pace. But everything that I have been doing has told me that I can do it (the 20-miler in Cincinnati at a ten-minute pace, the 10 Yassos, my declining times on my long runs). I want to make sure I don't overthink the whole thing. When I was a swimmer I used to psych myself out when it came to the meets, and not do as well as I was doing at practice. So I am going to try really hard not to worry about it too much and just have fun :)
Also, I finally understand what all of those other runners in my old running group felt during taper. Everyone always felt like they weren't doing enough, that they wanted to do more, that they had too much energy. (I was always like 'Whatever. I don't know about you, but I am exhausted from all of this training.') Coach Joe always reassured everyone that your body actually needed the rest and that's what taper was all about. He said you should resist the urge to overdo it.
I feel like I am pent up though. I have so much energy. And last night, during the Biggest Loser, I felt this huge urge to lift weights or do some push-ups or something, even though I had just finished my speedwork. I also have gained about a pound and a half this week (frustrating!!!), but I also think that this is because of the taper. (I kind of remember people talking about gaining weight during taper, but I don't know.) At least, that is what I am going to say it is, so that I don't get too hung up on it.
Hmmm, it seems like the closer I get to my marathons, the more neurotic I get about everything. :)
Wednesday, August 15, 2007
Fartleks Stink!
Yuck! I know that I normally end of liking speedwork after worrying about it all day but that is NOT true for fartleks!
But I had to laugh yesterday. Because as we are all gathered in GameDay’s lobby, Coach Joe F was explaining how we were going to divide up into groups. He was like “Group A will be a 9 minute mile or faster, Group B will be middle of the pack, and Group C will be the really really slow people.” Everyone laughed. Someone shouted out “You need to go to sensitivity training!” This of course led to a barrage of jokes about how slow we all were, as we were doing our 10 minute warmup in our groups.
Our coach asked us when we saw the water truck, if we wanted to stop and get water. Yes, yes, yes of course! I felt like we had been going at a pretty good pace. After we stopped for water we started up again. Then, I could tell the actual Fartleks had started, because we definitely picked up the pace. I was huffing and puffing for what seemed like forever, but figured probably only a few seconds had actually passed. This WAS hard! Half of our group had fallen behind.
And then about 5 minutes later she shouts out “OK, you guys ready for the first Fartlek?” WHAT? We weren’t doing them already?!! So I picked up speed for what seemed like 5 minutes but was only 1. It killed me. I was like “forget this” and dropped back to my REAL marathon pace. I did the fartleks by myself, using the interval function on my watch for awhile, but then I just lost count so just ran my normal pace. It was too confusing. I was also confused because we actually passed the group that was in front of us (I guess the slow runners, but not the really slow runners like my group or the really really slow runners like the people behind me. JUST KIDDING!!!).
It was only later, at the happy hour, that I heard that 1. The group in front of us started off too fast and then died when they got to the first set of Fartleks which is why we passed them. 2. I WASN’T crazy. The girls behind me also thought we had started the speedwork when we didn’t. We all agreed that the speed was just too fast.
Most people I talked to didn’t end up doing the Fartleks after a few of them, and just ran at a normal pace. I guess all that really matters is that we did at least SOME speedwork.
But I had to laugh yesterday. Because as we are all gathered in GameDay’s lobby, Coach Joe F was explaining how we were going to divide up into groups. He was like “Group A will be a 9 minute mile or faster, Group B will be middle of the pack, and Group C will be the really really slow people.” Everyone laughed. Someone shouted out “You need to go to sensitivity training!” This of course led to a barrage of jokes about how slow we all were, as we were doing our 10 minute warmup in our groups.
Our coach asked us when we saw the water truck, if we wanted to stop and get water. Yes, yes, yes of course! I felt like we had been going at a pretty good pace. After we stopped for water we started up again. Then, I could tell the actual Fartleks had started, because we definitely picked up the pace. I was huffing and puffing for what seemed like forever, but figured probably only a few seconds had actually passed. This WAS hard! Half of our group had fallen behind.
And then about 5 minutes later she shouts out “OK, you guys ready for the first Fartlek?” WHAT? We weren’t doing them already?!! So I picked up speed for what seemed like 5 minutes but was only 1. It killed me. I was like “forget this” and dropped back to my REAL marathon pace. I did the fartleks by myself, using the interval function on my watch for awhile, but then I just lost count so just ran my normal pace. It was too confusing. I was also confused because we actually passed the group that was in front of us (I guess the slow runners, but not the really slow runners like my group or the really really slow runners like the people behind me. JUST KIDDING!!!).
It was only later, at the happy hour, that I heard that 1. The group in front of us started off too fast and then died when they got to the first set of Fartleks which is why we passed them. 2. I WASN’T crazy. The girls behind me also thought we had started the speedwork when we didn’t. We all agreed that the speed was just too fast.
Most people I talked to didn’t end up doing the Fartleks after a few of them, and just ran at a normal pace. I guess all that really matters is that we did at least SOME speedwork.
Tuesday, August 14, 2007
Bad Mood Run
So, if I am in a bad mood one of two things happens with my running. Either I have a great run and forget about everything bad or I have a horrible run and am in an even worse mood. So, as I was packing up last night to go home from work my mom IMs me and asks if I want to come over since my husband was out of town (I totally get my energy from being around other people...even if they aren't talking to me, with me, in the same room as me). I took her up of the offer, since chances were that since I had a REALLY horrible day I would not have a good run.
I grabbed my dog, headed over and indulged on almost a whole medium pizza with two kinds of olives. :)
Tonight is Fartlek training, which I have not done before. Now, now, let's not be inmature. Fart means speed, which I found out on my trip to Germany when I was on a lake cruise in the Fleet-Fahrt. :)
Anyway, our training tonight consists of:
10 minutes warmup
1 minute on, 1 minute off
2 on, 2 off
3 on, 3 off
2 on, 2 off
1 on, 30 seconds off
2 on, 1 off
3 on, 90 seconds off
2 on, 1 off
1 on, 1 off
2 on, 2 off
3 on, 3 off
2 on, 2 off
1 on, 1 off
the "on"s being 10k pace (which is 9 minutes for me) and the "off"s being marathon pace (which is 11 minutes for me). It sounds very hard. I hope I do okay. I heard the humidity is down today which is very very promising.
Tuesday, July 31, 2007
Yasso 800s and a Bad Knee
Grrrrr. My knee is acting up again. I took Sunday and Monday off to rest it. OK, well, I actually did some working out yesterday...but no legs. I just hit the weight room to do arms. I am banking on something Coach Joe B said, which is, if you increase the strength in your arms you will be a faster runner (because your legs speed up to accomodate your arm speed). I am definitely icing tonight after the workout.
Tonight is speedwork. More precisely, Yasso 800s. I didn't even know what these were until I read about them in this month's Runner's World. Basically, they involve 10 x 800 (two laps around the track) at the time you want to finish your marathon. So, if you want to be slow, like me, (my goal is to finish in less than 5 hours this time, so 4:59) you would do each 800 at 4 minutes and 59 seconds. I have never done this type of training before, and I always seemed to be out of town when we did track work in the last marathon group. We'll see how it goes. But already in my mind I am being negative, because there was a reason in high school that I ran on the cross country team and not the track team.
I also have another question. I have been reading a lot about getting your VO2 Max measured. I know of one place in
Cincinnati that does it, but it seems REALLY expensive. Has anyone got it done? Is it worth it?
Tonight is speedwork. More precisely, Yasso 800s. I didn't even know what these were until I read about them in this month's Runner's World. Basically, they involve 10 x 800 (two laps around the track) at the time you want to finish your marathon. So, if you want to be slow, like me, (my goal is to finish in less than 5 hours this time, so 4:59) you would do each 800 at 4 minutes and 59 seconds. I have never done this type of training before, and I always seemed to be out of town when we did track work in the last marathon group. We'll see how it goes. But already in my mind I am being negative, because there was a reason in high school that I ran on the cross country team and not the track team.
I also have another question. I have been reading a lot about getting your VO2 Max measured. I know of one place in
Cincinnati that does it, but it seems REALLY expensive. Has anyone got it done? Is it worth it?
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