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~ Speed Of Sound ~

July 31, 2010

My first speed workout of my Marine Corp Marathon Training went off without a hitch.   I am talking perfect from warm up to cool down.

But, I didn’t have the confidence, at first.  Yes, I admit it, I am a worrier and I had all sorts of doubts as to whether I could pull it off.   Coach Caleb’s plan called for:

Warm Up,   2 x1600 at 9.11 with 800 jogs in between and Cool Down.   Sure, I know I CAN run a mile.  But, when it’s in the confines of a speed workout, that mile takes on a whole new meaning.   To me, anyway.   Concentration mostly.  And shortening my stride and staying focused.   And and and.

So, I decided to do this speed workout at my local track that is actually very nice.   Here is how it went down:

Warm up was 1.5 miles at 14.09 (9.26 min/mile)
Got to the track and just mentally said you can do this… smooth Coach Caleb told me…..

Started the mile and immediately I thought no way. I said to myself at 800 you can stop for 30 sec. Then I said snap out of it and run that damn mile. So I ran my mile.  And I ran it hard and fast.  Much faster than my 9.11 pace.   8.42.   Fuck yeah.

Mile 1 8.42
jogged slowly for 800
Mile 2 8.58

Mile 2 was considerably slower at 8.58.  I did purposely slow down to try to hit the 9.11 pace.   Still 13 seconds faster.   I’ll take it.

jogged slowly for 800

Cool down was 1.6 in 15.20. (9.33 min/mile)


I nailed it.  I felt really happy after this speed workout and I couldn’t wait to tell Coach Caleb about it.   I realize that 2 x 1600 is pretty paltry compared to those knocking out 6 x 1600’s but I am still really excited about it.   It made me realize a few things about myself.

I am stronger than I think I am, mentally and physically.   I am a good runner.   I love speed workouts.   Even 1600’s.  I love running.   I feel at home when I am running and I love my home.

I am not sure how others approach their speed workouts but as much as it scares me, it also invigorates me.  Makes me feel whole and accomplished.   It is an important part of every training plan and no doubt I will worry with each approaching workout, but no doubt I will also knock them out and be proud.

Tomorrow is NYRR Long Training Run #1.  I had 12 planned.   I may only go 6.  I’ve been having lingering quad/knee pain for a while and today is day 4 of no running for me.   I’m cool with it.  I am cool with it because I am doing the right thing.

I’ve taken on swimming and cycling and I do my core religiously.   I am strong like OX.   I enjoy whatever exercise I do.  It makes me happy.

Be present everyday.

What does not destroy me, makes me strong  Nietzsche

Run hard, when its hard to run

“Always enjoy yourself.  Don’t be upset if you don’t win, you’ve won by simply not giving up.” –Unknown

3 Comments leave one →
  1. July 31, 2010 4:30 pm

    “I’m stronger than I think I am” —-> keep that in mind whenever you feel like giving up. 🙂

  2. August 1, 2010 12:06 am

    I totally know what you mean about getting nervous before speed workouts, I still do before each one, even though I’ve been doing them for years. But I think it helps get the adrenaline going and adds to the feeling of accomplishment when I get when I finish it. Keep it up!

  3. August 1, 2010 1:41 pm

    Nice job on the speed work!
    You are right on target for a great MCM !!

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