4:30 or Bust: A Quest for Marathon Mediocrity

Didn’t know I had it in me

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Speed workout last night consisted of a 2 mile interval around the lower loop of Central Park, then a 1 mile interval into the marathon finish line and then, finally, a 600 yard interval to finish up the workout.

First interval started out free and easy, with a good hard pace.  I fell just a bit behind the front of the pack.  I was suprised when we passed the first mile mark in 7:40, and then very pleased that I was able to keep up the pace for the 2nd half.  Finished the 2 miles in 15:25.  This was slightly slower than my previously fastest 2 mile effort about 11 months ago, but that previous record was on a mostly downhill course.  The lower loop of Central Park both has its ups and downs.

We then jogged across to the east side to run a 1 mile interval.  Wow did that feel really hard.  I felt tired from the beginning.  It felt like my legs were burning from the 1st interval.  I was sure that I would clock in at 8 minutes or so.  I was very pleasantly suprised to cross the finish at 7:29.  Again, this was not quite my fastest mile in speed training, but very close.  I had no idea that I could run a mile under 7:30, especially just after a hard 2 miler

After the first two intervals, the 600 yard distance of the third interval felt like nothing.  It is probably about a third of a mile and I finished in 2:02.  This is a very strong effort for me, and faster than all of the 6 times I posted on the same exact interval last week.

This was a great way to finish off the 10 week speed class session.  I’ll take a break now and maybe take the session again in August as I prepare for the New York Marathon (maybe), or otherwise will take it again next January as I usually do to get me through the winter.  I’m looking forward to not having the speed workout penned into my calendar on Tuesday nights, as I want to be flexbile to bike or swim whenever the opportunity presents itself.


Written by SCL

March 11, 2009 at 2:08 pm

Posted in running, Speed Workout

Tagged with ,

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