|About to start the heavy lifting|
According to the Hanson plan, I can run any combination of miles from one to three per repeat. I thought I would get the heavy lifting out of the way and run a three mile repeat at the beginning. Then the plan was to do a two mile repeat. After completing the three miler, and a recovery walk, I started my two mile repeat. At the end of the first mile of the two miler, I was gassed. I decided it would do more damage to try and force the second mile as my form was getting shaky and legs were straining, so I cut my 2 mile repeat to one mile. Then I did a recovery walk to get my legs and lungs to recover.
I crossed over the bridge next to the track on Argyle and did my last mile on the North Branch River Trail. After I was done, I got this photo from a familiar spot. Anyone recognize it?
|At least I'm smiling at the end of my repeats|
|Same location a few weeks ago...|
Anyway, here are my splits:
1.75 mile warm-up
3 miles at 6:43, .25 mile recovery
1 mile at 6:58, .25 mile recovery
1 mile at 6:57
1.75 mile cool-down
Analysis: I started too fast, running the three mile repeat about 20 seconds too fast, and paid the price during my last two miles. These runs should be done either at a steady, even pace or with the last interval faster than the first. So, I really need to dial it in and focus on starting slower and finishing faster. If I do this, I will get more benefit from my track workouts, as I will be fresher near the end and have better form. As much as I want my repeat pace to be slower, I have a problem of reigning the speed in early. Maybe I need a coach to yell at me to slow down, especially early on? Anyone want to yell at me at the track?