First Track Repeats of Spring & My Next Race Goal

I got out for my first track repeats of spring!  I’ve done a couple interval workouts on the treadmill this winter, but there’s nothing like making it down to the track and doing laps.

My goal: I’m currently training for the Wonder Run 5k on May 17th.  I’d love to run it at sub 9 minute pace.  It’s a hilly course with a fair number of turns, so it’s not a fast course.  I ran my last 5k at 8:58 pace on New Year’s Day, but that was a mostly flat course in Needham, and I was still in excellent shape from running two half marathons in the fall.  After one of the hardest winters I’ve ever lived through, with an insane amount of snow, my running has suffered!  It’ll be an effort (but doable, I think) to get my pace down under 9 for this race.

My training: I originally planned to do the Run Less, Run Faster training plan that has 3 hard running workouts a week.  Unfortunately, it’s designed for people who have been running 15 miles per week for at least 3 months, and I didn’t manage that this winter.  I averaged about 5 miles a week plus a spin class.  That’s, um, not exactly the running base they have in mind.  Instead of following their plan, I’m modifying their workouts to meet me where I’m at.  I’ll try to run an interval workout, tempo run, and long run each week between here and May.

My first track repeats (interval workout): I decided to do 6 x 400 meter repeats at 8:30 pace.  Since I’m targeting sub 9 minute pace, I want to get comfortable running in the 8s.  I did 90 second walking recovery periods in between.  When I was doing 400 meter repeats over the summer training for my half marathon, I’d do twice that number!  After a lazy winter, 6 repeats was challenging yet manageable, and I feel ready to run again tomorrow.  Mission accomplished.  I warmed up by running to the track and cooled down by running home.  It’s just over a mile from my house, so that was perfect.

My New Garmin: The new Garmin is working out great!  We picked the Forerunner 220 for me, because it has the ability to accept pre-programmed workouts.  I got on the computer and entered in my workout on Garmin Connect, and then sent it to my watch.  My watch then notified me each time I needed to start or stop a repeat, let me know whether I was in the desired pace zone, and counted down the seconds of each recovery interval.  It takes all the timing work out of running repeats.

Reflecting: I remember what a huge deal it was for me the first time I ran a 5k in under 30 minutes (sub 9:40 pace).  It was so challenging to go from running in the 10’s to running in the 9’s.  Just the fact that I’m targeting a race in the 8’s (and have actually squeaked in at 8:58 before) amazes and thrills me.

Happy Spring Training!