The workout was: 2 miles warm-up, 2 x 2K in 7:40-7:45, 2 x 1K in 3:35-3:40, half mile recovery jogs between all repeats, and 0.75 mile cool-down (for 8 miles total). One of my friends who lives in the Kansas City area directed me to the Park Hill High School track, which was about 3 miles from where I was staying Monday night, and we checked it out on Monday evening to make sure it was open to the public.
|No fence climbing to access the track is always a sight for sore eyes|
While I felt good about the 1:32 laps and like I could do 1-2 more 2000s at that pace, dropping to 1:26-1:28 lap pace for the 1000s sounded really hard! When I read this workout on paper I knew that the 1000s would be much harder for me than the 2000s; my endurance is there but I don’t have raw speed and I haven’t been doing speed work. I knew that hitting the top of my goal range would be the best I could hope for. I’d also looked back at last time I ran 1000s on the track (which was in September 2015), and for that workout my goal range had been 3:40-3:45 which I liked a lot better than today’s range! Not to mention it was 78 degrees even at 5:30 a.m. today.
I tried starting off the 1000s with a 1:28 lap, but came through in 1:29. I sustained this 1:29.X for 2:59 through the 800 and a 3:44 first 1000. I didn’t have much left and I knew I couldn’t go any faster, but I told myself just one more repeat as close to goal pace as I could, and finished up the second 1000 in a similar fashion in 3:45.
I typically don’t run my best while traveling, but I don’t necessarily think I would have run this any faster at home this morning. I think my coach was ambitious on those 1000 paces, and that this went pretty much as well as it could have! I’ll need to do a few more of these faster workouts before getting ambitious about any 5Ks for sure!