The title says it all: I felt speedy tonight. I did six quarter mile intervals tonight. I had a lot of pent up “energy” from today, and I felt much better after running it out. My splits (by pace):
- Warm up: (10:46)
- 1/4 mile 1: 7:45
- Recovery: (10:59)
- 1/4 mile 2: 7:26 !!
- Recovery: (11:09)
- 1/4 mile 3: 8:14
- Recovery: (12:53) -> this is where I began walking
- 1/4 mile 4: 7:41
- Recovery: (13:17)
- 1/4 mile 5: 8:00
- Recovery: (14:22)
- 1/4 mile 6: 7:38
- Recovery: (11:36)
- Total: 3.25 miles, 32:58 (10:09 average pace)
I’m pretty happy with these speeds. You’ll notice my recovery pace got slower and slower as I went – but walking seemed to allow me to speed up during the quarter miles. Also, during my last recover, “Awful” by Hole came on my iPod and gave me the push I needed to jog the whole thing.
I was hoping to do at least a few of the quarter miles at around an 8:00 pace. I had no idea that I was going that much faster! I’ll be honest – I loved the feeling of weaving in and out of other runners. There were a few runners who would pass me while I was jogging/walking, then I would speed by – then they would pass me again. I wondered if they thought I was weird for doing that, but hopefully they weren’t paying too much attention. If only I could hold those paces for more than a quarter of a mile 🙂
I think speedwork is starting to grow on me. I really have noticed improvements in my speed each week. Being a fairly new runner, I have a feeling that the longer I run the slower the improvement will be. But a big part of why I’ve been motivated to keep running is that it doesn’t take long to notice improvements. Even if it’s just 2-3 seconds off a mile or average pace, it’s something.
Do you do speedwork? If so, do you enjoy it? What is your favorite speed workout?