a blog about running fast with style
Wednesday Night Speed: Combo workout 2 x 1 mile, 4 x 200m
Wednesday June 6th
And I’m back (smiles).
The workout surprised me; it’s not one I’d seen before. It was a combo workout with 2 x 1 mile and then a 15 minute jog finishing up with 4 x 200m.
|Group 3A||5:45 (86)||38.5-39|
|Group 4||5:54 (88+)||40-41|
|Group 4A||6:06 (91.5)||43|
|Group 5||6:12 (93)||45|
People who were racing on Friday (Fremont 5k) would skip the 200m reps.
I couldn’t really hear our coach’s instructions; I’m guessing these were supposed to be at 5k pace. I haven’t run 5k in over a year and I was coming off a break so I figured I’d jump into group 5 and go from there…
Two of my running besties arrived and we decided we’d run together. Group 5 was running 6:12s and after much debate I convinced everyone to just give it a go. 5A was running in the 6:30 range so people were thinking of backing off to 6:20ish but our coach writes the paces based on who’s in the group so I opted to trust him and give it go.
And go we did.
The first lap was speedy because the first 200 is always a sprint when all the pace groups are together. We came through the first 400m in 92 (our goal was 93) but I knew we’d slowed way down the second half: our first 200m was 44.
My friend Kelsey knew too and she started to pull away from the group trying to keep pace. I found myself in that moment where you play it safe or trust your body.
So I swung wide and went with her. (Okay she stayed ahead of me but you get the idea). We maintained our pace through the mile.
I felt surprisingly good. My legs were a bit tired from weights but I felt like I had some spring back in my step (thank you spring mechanics).
We jogged for 3 minutes and gave it another go.
My plan was to just keep running based on feel and I let the group know that since this rep could be a little faster I don’t want to mess-up anyone’s pacing.
We were off and by 200m I took over the lead settling into my pace (or close to it) from the rep before. I just kept focusing on one 400 and then the next. I picked up the pace for the last 2 quarters but they didn’t feel faster. I still felt relaxed and I felt good after we crossed the finish line.
12-15 minute jog later (fully recovered) we were ready for 200s. Our groups was supposed to run 45 seconds but since we were running closer to 4A I figured we’d be good at 43s.
We lined up and I was dead last with the group pulling away from me. I didn’t hear our coaches instructions on these but I could tell they weren’t supposed to be a full-out sprint.
So this former 800m runner swallowed her pride and settled in: 38, hmm that looks like 3A’s time, but I was still a full 2 seconds behind everyone which is a much bigger gap than it sounds.
We jogged a 200 and were off again, 40, then 38 and finished with a 37. They were faster than they were supposed to be but I still felt relaxed so I went with it.
It was SO NICE to be back! And though it poured on Tuesday and Thursday like the flood was coming, Wednesday was a perfect evening complete with that fiery big ball in the sky.
Taking the rest of this week easy, but SO happy to be back.
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