Actual: 7 miles total; 3 miles w/u then 4 x 600m w/ 90 second recovery in between, followed by cool down.
Goal per set = 2:18-2:25. Broken down like this:
1 x 600m = 2:16 (5:59 pace)
2 x 600m = 2:18 (6:03 pace)
3 x 600m = 2:20 (6:09 pace)
4 x 600m = 2:25 (6:21 pace)
5 x 600m = DNF
Started getting painful side stitches by the 4th set and just couldn't run through it by the last one. That combined with whipping 15-20 mph wind gusts out on the track reinforced my decision. Gave up after about ~200-300m.
First of several interval workouts on this latest Pfitz cycle. These are the very definition of torture. Rusty after 2 full days off. Definitely need to get my butt in gear.
21 comments:
they are the definition of torture! i had my torture last night.
wow those ones you got in were SPEEDY!! great job on them! i hate getting side stiches :(
I agree with Aron. Those are speedy intervals. How are the shoes working out?
@ Joe - calves are finally getting acclimated to them and I'm getting use to the slight change in running gait.
Now as far as getting re-used to running in my other pairs of shoes, that's a whole other story..
I promise myself that I was going to do some type of speed training this year. As of April 8th it hasnt happened.
So props for getting out there.
@ Evan - right...you just throw down mid-week 40-mile 'training runs' instead. Lazy brother..
I think maybe it was your speed that caused the winds! WTG on the four you ran. In the big picture, missing one 600 has no material effect. Great job!
Vo2 min! LOL! I know---the wind! But dude, really strong work on those 4 man!
I hate side stitches, especially the ones that you can't pinch out. Great job out there. Glad things are getting better with the shoes.
"Definition of torture" : Yes! That is the truth! I have my 1200x6 interval workout today and I have been absolutely dreading it for the ENTIRETY of this training cycle. I would rather go bust out 22 miles that 12 w/ 1200x6. Its all downhill until May 3rd after this though.
Well, except for 1600x3, but I think that workout is easier than 1200x6
Wow you're fast!
600m seems such a weird interval length...course Pfitz had to be different =).
I tried a track workout on Tuesday and really liked it. It was lung burning good! =)
I HATE wind!
New shoes?
Nice job on the ones you got done with. Look at those new pretty shoes! :) I hate speed work, but it pays off and it will pay off big for you Billy!
I am not worthy!!! The wind has been ugly!
Nice work Billy. LOL @ the post title. :D
I feel ya on the minimum. Speed runs are like a dentist visit. You know you gotta go, but damn.
TOO fast Billy! 600m repeats should be done a hair faster than 5k pace, and not much more than that. Even though they feel hard fast, you'll get far more lactate threshold benefit from 5k-type pacing. I'd guesstimate roughly 6:40-6:55 pace for you on those would be better. ESPECIALLY if you're training for HM+ distance, but even if you're racing 5-10k.
@ Willis - I was trying to hit the paces that McMillian gave when I plugged in my last 10K time for the 600’s (2:18-2:25). Shouldn’t that be the goal?
VO2 Minimum - very funny. The workout was pretty serious though, and plenty fast. Keep at it! The eventual pay-off with improved endurance will more than compensate.
You are fast!
Im doing speedworkout now while training for my first triathlon.
Speed kills!
not too shabby for the first interval workout of the plan. in my experience/opinion, they get better as you get used to subjecting yourself to them. :) side stitches are no joke, way to hang on in that 4th rep.
I just did my first set of intervals this morning (the 1000's) and THEY SUCK! I WANNA DIE!
Jokes aside, you did a kick ass job on the intervals completed and were supah speedy! Nice job!
Ugh, side stitches and wind suck too. Hang in there! You'll surely nail those next ones!
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