Clay and I were discussing my workouts yesterday. He was saying that I am set for endurance, but if I want to get faster, I need to get faster. Well, those weren’t his words exactly. He was less cryptic than that. Over the last few years I have made huge strides in my longer races by doing killer endurance workouts that incorporate speed. I have averaged under 7:30 for a marathon, 6:59 for a half, 6:50 for 10 miles, 6:40 for 10K and 6:20 for a 5K. But I have not broken 6 minutes for a mile….
When I lead the Tuesday night workouts, I typically prescribe intervals of 1, 2, 3 or even longer. Clay was suggesting I go for 200m. Now, I should admit here that I think Clay wanted me to wait until he got me stronger…. but it is Tuesday and I had to do SOMETHING….. hee, hee…
The prescribed workout tonight was 4 x 45s with 45s recovery and regroup at the 200m. After the 4th rep we had a 2:45 recovery and started again. All together there were 5 sets of the 4 x 45s. At first, of course it felt pretty easy. The only runners who were in the ballpark with me were Lance and George. There were none of the more speedy runners there tonight. It was pretty windy out there so the first and 3rd of each set were mostly downwind and easier. Surprisingly, though there was not that much difference in my splits. I was finishing each 200m in 42 to 44 seconds.
As the workout progressed, I was a little surprised at how tired I was getting on the last couple of sets. But, the left hamstring performed flawlessly.