Monday is the Rush Hour Speed Workout hosted by Mike Rush of Rush Running. I try not to skip out on the weekly speed workout because I'm not likely to get in a speed workout on my own. There is something about suffering together that makes it so much easier!
I've been suffering from allergies lately and Monday was a little rough. I was tired and had a horrible headache and just didn't think I could handle the workout. I got to the track and my running partner Anne told me she was tired from her 22 mile training run on Sunday. We both knew that we would need each other to make it through the workout and we weren't likely to hit the goal paces but we would try.
Here's the workout:
1st set: 1000m at 10K, 1 min rest, 1000m at faster than 10K, 1 min rest, 1000m at 10K
1 1/2 min rest
2nd set: 800m at 5K, 30 sec rest, 800m at faster than 5K
1 min rest
3rd set: 400 m at mile, 30 sec rest, 400m at mile, 30 sec rest, 400m at mile
Anne and I covered the entire workout distance but made a couple of modifications. We ran our 1000's at a little slower than 10K pace. We chose to go straight through for 1600m then took a quick water break and then returned to finish up the remaining 1400m to hit the 3000m. We did 1200 at just off 10K pace, then a faster 400m, took a water break, then did 800 at 10K, faster 400m, and a shuffle 200m. We followed the rest of the workout pretty much as listed except we didn't go after mile pace on the first 400m. We went for a fast 400m on the 2nd repeat and actually hit mile pace which we weren't expecting. Our last 400m we decided to take the first 200 easy and then build over the last 200. Somehow we managed a 1:57 which was crazy considering we were taking it easy for half the repeat!
My headache was worse when I was resting than it was while running. I was glad to have a great final repeat but there was no way I could have matched that effort for the whole workout. We got plenty of good pacing work during the workout and really stayed near 10K-5K pace throughout the entire workout.
My lesson learned is that it helps to have a running partner who will support you and push you...especially on days when you are second guessing your abilities. We take turns on the inside lap setting the pace and Anne has a killer kick that gets me nearly every time.