After a less than stellar run the previous Sunday, I made the questionable decision to head to the Thursday night Fleet Feet track workout. I've always loved the group; it helps the motivation, gets me to run faster than I normally would, and gives me some other people to socialize with. I figured it couldn't hurt to go and maybe just run easy. Haha. Like that would happen!
Anyways, I got there and warmed up. I felt sub-par, but better than Sunday. Here was the workout...
Active Recovery Ladder
200, 400, 600, 800, 1200m
Active Recovery - 400m
While rested, I can usually click off 1:30 400s without much of an issue. I figured I'd shoot for that pace and just see how I feel, most likely pulling back at the 800 and 1200m. It turns out I was more recovered than I thought.
As usual, at the start, a number of people shot out from the gate. I let them go with a slight laugh; there's no way you all are going to be able to hold that pace up to a 1200m! I figured a couple may. I held a pace that felt like a VERY comfortable 200 and was surprised.
200 = 0:40 (1:20 400m pace)
Oops! I felt comfortable and was nowhere near a labored breathe, so I made an easy recovery lap and decided to see if I could hold the 1:20 pace.
400 Recovery = 1:49
400 = 1:20
That felt like a good pace, but definitely more of a push. Let's see what 600m feels like.
400 Recovery = 1:52
600 = 1:58 (1:19 400m pace)
Ok! There's little chance I'm going to hold that for an 800 and not feel drained. Let's pull back to a 1:30 pace.
400 Recovery = 1:55
400 = 1:27
400 = 1:28
That felt quite comfortable! At this point I was quite impressed with how well I was running. My legs felt pressed, but were performing well. Apparently the week had been good to me. One more push...
400 Recovery = 1:57
400 = 1:33
400 = 1:33
400 = 1:29
I HATE ladder workouts. Pyramids too! But while I didn't like this workout, it turned out to be great. I still went out a little faster than I had planned, but I felt great and did much better than expected.
Speed - CHECK!
Next up, get my endurance back.
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Questions
1. What do you find comes first, speed or endurance?
When worked on equally, I always find speed comes first.
2. When was the last time you were pleasantly surprised by a workout? Do share!
3. Do you partake in group workouts?
DREAM. BELIEVE. ACHIEVE.
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