When I shared my race calendar in Friday’s post, I mentioned Laura’s Fall 5 and 10 Virtual Race Series. I did her 5 by the 5th Virtual Race series earlier this Spring and really enjoyed it. It helped keep me motivated and I could even see how I grew over the few months! So I couldn’t pass up joining in on her Fall Virtual Race series. She had mentioned earlier in the year that she wanted to focus on longer distances for the fall series, which works out perfectly for me because it falls in line with my half marathon training.
I used Thursday’s planned speedwork for the September Fall 5 and 10. I’ve been looking for a track to do speedwork on but have been unsuccessful at finding one open to the public. I believe Fleet Feet uses the high school down the road, but I haven’t crashed their track training days yet. So I headed over to the Riverfront park. I figured it’s perfect for speedwork because it’s literally straight out along side the river and back.
I had 6 x 400 at a 5k pace on the docket, so I figured tacking on a 2 minute rest between intervals, a good warm up and cool down would push me to 5 miles, no problem! I started out with an easy 1 mile warm up. I really did take it easy on the pace. Then I hit the intervals.
Have I mentioned how much I love my Garmin? With my Forerunner 210, I have the capability of setting specified distance and time intervals. Just hit start and go! It will beep to tell me when it’s time to start my speed work or when I can rest. The little icons on it are cute too. During the work intervals it shows a little man running and during the rest intervals the little man is bent over gasping for air! Ha!
Back to my run…I wish I had started earlier because the humidity kicked my butt! But I pushed through and held a pretty good pace for my speed intervals. Here’s what they looked like:
Warm up 1 mile @ 10:57
1. Work @ 8:59 / Rest @ 11:42
2. Work @ 8:31 / Rest @ 11:18
3. Work @ 9:05 / Rest @ 11:05
4. Work @ 8:26 / Rest @ 10:45
5. Work @ 8:12 / Rest @ 11:14
6. Work @ 8:22 / Rest @ 10:41
Cool Down 1.4 mile @ 10:13
Not too shabby for someone who hasn’t done speedwork on a consistent basis I think. That’s changing this fall though. With my half marathon training schedule, I’ve got speed intervals and tempo runs on the calendar weekly. I missed the first tempo run but I have one this week. I’m curious to see if I can hold the steady pace for the planned time.
I finished up the 5 miles and felt great. I was thoroughly soaked with sweat though and couldn’t wait to get home to a nice cool shower! I can’t wait for the cooler mornings!
Are you doing the Fall 5 and 10 Virtual Race Series?
What’s your favorite type of speed work.
See you on the road!