Week 1: 3:50, 3:55, 3:53
Week 2: 3:44, 3:45, 3:45, 3:45
Week 3: 3:39, 3:45, 3:43, 3:44, 3:38 - yeah for sub 7:20!
Week 4: 3:40, 3:40, 3:40, 3:40, 3:40, 3:40 - treadmill makes it easy, keep up or fly off
Week 5: 3:41, 3:40, 3:40, 3:40, 3:44, 3:42, 3:40
The last set wasn't as consistent as they look. The first 400 on most of them was 1:52 or 1:53 so I had to pull a 1:47 or 1:48 on the second 400. I don't have a Garmin, just a stopwatch.
I log my workouts at BT and they automatically get tweeted. A really cool social media thing happened after the week 5 tweet. One of my twitter friends replied and included the author of the article in the tweet. (I blanked out her name in case she doesn't want it blogged). Bart Yasso responded with his advice on my half PR quest! Here is the exciting tweet stream :-)
So according to Bart, I need to step it up another notch for the half. I'm not sure if I'll switch to 400's, stick with 800's or mix them both in. I see the benefit in both and I have plenty of time before my PR attempt. That said, the combination of my increased running load, plus the extreme fitness class at the Y, plus trainer rides have left me a little battered. Luckily I got a travel stick from my secret Santa and I have an office with a door so I can roll my sore to the touch left calf and twingy right hammie a couple times a day. I'm keeping up, but just barely. I'm on the verge of injury. As I type this, I'm wearing this for my shoulders. Even with its faults, I can surf, tweet and blog with ice sitting on my shoulders. Think the guys at work would mind if I made a dress shirt version? :-) Speaking of the guys at work, I have a couple guys I hang around with outside of work and when I shared the fact that I was going to close my door and rub a stick across my legs and butt they busted out laughing wishing they could record that comment :-).
|6:20 am after my workout, it was dark when I started|
I'm so lucky to have this track 3/4 of a mile from my house. Perfect warm up/cool down distance for me. With no snow this winter, I've been able to run this whenever I want and have had the track to myself every time.
Pretty killer. Look how much faster you're getting!
"keep up or fly off"... hahahahahhahaha!
OOP - I LOVE that!! I start back to interval track group on March 6th and I will use that acronym.
I think a combination of 400 and 800s is perfect (even 12s) for a half. I even like implementing ladders ... variety is key. Nevertheless, Bart sent you a message?? Holy smokes, you're like popular or something now!
I am so excited to start some interval work next week!! My plan has me starting with 1200s. Yay! I love 800's though. Nice to have that track so close.
Nice progress! Cool that Bart weighed in!
I think hearing advice from a pro like Bart Yasso would totally make my day. Loved his book ("My Life on the Run"). I truthfully didn't read too much of the workout info (which there was a lot) because his life story was much more interesting.
I never did interval work because I found it intimidating but the little I have done so far... I can already tell is helping so much!! Stick with them and you will reach your half marathon goal for sure!
I love the speedwork intervals, especially on the treadmill (the only thing I love on the treadmill) bc like you mentioned it's so much easier to hit your pace. My HM plan had 1600 repeats. I'm jealous of your shorter repeats! :)
SO COOL that BY replied to the tweet.
Maybe you need to pull back a little before you HAVE to, though?
That is really cool that he responded. Every week I intend to do track work, but I don't! I guess its because I am still building my base.
good for you!! i would love to sit on that track every single day and watch the sun come up...what a motovator!!
don't miss the beauty that is all around you!!
Mike- love the stats! Great workouts, very intense. I think you have plenty of time until october :))
Very nice OOP and nice work on it! Amazing the progress one makes. Bart Yasso is the bomb. I had the pleasure of meeting him at a pre-Boston shindig a couple of years ago. Great guy.
Go, Mike, go! I am also lucky and thankful to have a track right by my apartment. It's the little things in life, huh?
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