Welcome back to Speed Work! My ham issue is totally gone now and so I went back to speed work. About two months ago I had a ham issue, but didn’t respond correctly to it and a week later I made it worse . . . trying to run too hard with the big boys. I rested for two weeks and started to ease back in again. Today, I jumped back into to speed work and ran 6 X 800’s and and extra mile push. (ran a mile warm-up and cool down) I have only been running for a bout 2 years now, or should I say training for 2 years now. I have no idea of the paces I should run and really don’t even have a good race to base it on. I ran just long extended runs and never worked speed.
So not knowing what I should really set my pace to for 800’s, I came up with a race goal pace??? – always asking more of my legs than possible. I set a goal of a 38:00 - 10K, this was based on an OK run I had a year previously where I ran a 43:00. This is what I go on Runbayou’s VDOT calculator.
http://www.runbayou.com/jackd.htm
The repetition pace for 400’s was 81, so I shot for a 2:45 pace. Well, it was a windy day and the back side of the track really slowed me down, but I still ran fairly well. I averaged a 2:52 pace . . . I blame it on the wind. I think I could of pulled 2:45 average. My VDOT was right on, so as of today my magic number is is a 55.
Here are my 800 splits . . .
2:49
2:50
2:52
2:54
2:58
2:52
Then I followed them with a mile. My goal pace was 6:30 and came close 6:34.
Overall, I think it was a great run. Let’s see what I do next week in Santa’s Stampede 10K. I am hoping to go sub 39:00.
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