Improvements
As I’ve said in a previous post, Jerry is challenging me this cycle to step my times down quicker than I ever have before – to repeat and goal race times that I NEVER thought might be possible (or at least so quickly). Today’s workout was the first fast workout at the next step down in times.
Goal: 6x1000m in 3:15-3:17. WOW. Then 4×400, as fast as possible.
Actual: 3:24, 3:21, 3:19, 3:21, 3:19, 3:32 (completely fell apart!) = average of 3:22 for all 6, averaged 3:20 through first 5
The 400s were ugly. I don’t know if there was much of a pace change between the 400s and 1000s. Oops.
So, I wasn’t quite able to hit the new times. BUT, I’m proud of myself. With each repeat, I imagined 3:17. I drove forward with EVERYTHING I had, asking myself how badly I wanted this. I also reflected for a little while how lucky I was to be out, pounding my body – just a week ago, I was pretty concerned about a quad (that legitimately could have taken me out for a while if it weren’t for fast, smart treatment!).
I also noticed that I felt bigger (and with that inefficient, not able to move as fluidly). I let myself go a little bit while I was injured (waaay too easy to do…I should be better than that!). Funny how I notice a 2-3 lb weight gain now. But, now I’m back on track & know I need to work to get back to where I need to be! [Aside: I bought over $20 worth of veggies and fruit today 🙂 Biggest cart of good-for-you-food yet!!]
After I finished I went back to my log to compare today to where I’ve been at in previous workouts. I was pretty impressed to find how much I’ve improved.
This cycle:
11/1 (today) 3:24, 3:21, 3:19, 3:21, 3:19, 3:32 = average of 3:22 for 6, averaged 3:20 through first 5
9/20 3:24, 3:21, 3:21, 3:22, 3:27. Average of 3:23 for the 5.
9/13 3:34, 3:23, 3:19 (downhill), 3:20, 3:15, 3:26 = average of average of 3:22 for 6, average of 3:20 without first repeat
9/2 averaged 3:23 average (5 reps) (~110 days before the Trials)
8/10 averaged 3:33 or so (6 reps)
Before Grandma’s:
3/5: 3:23.3 average. 5×1000 (3:27, 3:23 for next 4) (~110 days before Grandma’s)
AND just 1 short year ago!
11/7/2010: 3:36.3 average. 6x1000s. 3:37, 3:37, 3:34, 3:38, 3:37, 3:35. Log entry: “Hard! Great workout!”
So, as you can see, the time drops this cycle have been much more subtle. I think I’ve hit a slight plateau with the VO2 max times lately, but I’m not worried about it. Usually that follows with a small break through in MP and tempo paces, and then a VO2 max break through shortly follows. Fun to have been doing this for over a year to be able to recognize patterns – and also to see the progress I’ve made!
3:17 next time, I KNOW it 🙂 (Although… I have to wait until December 13th to try!!!)
