Friday, March 18, 2011

dear speed: be my friend

i love my flats
i had an amazing run wednesday. somehow i managed to coerce myself into running to the track for some speedwork and didn't cut it short. i was feeling pretty good throughout the repeats though so i never really wanted to quit. maybe that means i should have pushed harder?

fast-running and i are still getting reacquainted. i've had some fear toward intervals and tempo runs for over a year and have avoided them at all costs. lame i know! since i'm already enforcing the rules on myself with my nutrition, i figured i could be the boss about some speedwork too.

the workout: 2x800, 1xmile, 2x800 (with 0.20mi recovery jogs)
my splits: 3:24, 3:26, 6:55, 3:19, 3:13 (avg pace for the whole workout 6:45)

the last time i did a workout and averaged a similar pace was uh, february 2010 (i told ya, avoidance at all costs). hopefully this is the confidence boost i need to make amends with fast-running and her boyfriend heavy-breathing; we need to become bff's again like we were in 2008 (yikes, that was three years ago).

i haven't raced in forever, so i'm not entirely sure what my training paces should be. i just kind of guessed at these. i'm pretty sure i'm not in 3:20 marathon shape if you consider these yasso's.

36 comments:

  1. misszippyMarch 18, 2011 at 9:03 AM

    Nice negative splits speedy girl! Sounds like you and speed have a nice future together.

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  2. AnonymousMarch 18, 2011 at 9:11 AM

    Great job on the track workout... Obviously, your bff's were just waiting for you to pick them up again! ;-)

    When it comes to all the race infos... I am obviously on way too many newsletters... It's quite overwhelming at times, but this way, I feel I put it to somewhat a good use.

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  3. JasonMarch 18, 2011 at 9:13 AM

    Did you drink a red bull before hand because your feet had WINGS on them. Flying around that track....you go girl!!!!

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  4. JennMarch 18, 2011 at 9:16 AM

    Great workout! Love those confidence boosters!

    Fast running, her boyfriend heavy breathing and her weekend fling chest burn:) All of them have my number but we will never be BFF's!

    Nice work!

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  5. GracieMarch 18, 2011 at 9:21 AM

    You're so fast! Now tell me how the heck to do a track workout and what exactly a "yasso" is.

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  6. AnonymousMarch 18, 2011 at 9:42 AM

    Great job!!! I don't have much confidence in the whole yasso thing myself.. Yeah I can run 3:30 or less on my halves but I sure don't think I can run a marathon in that time.. that's just me :)

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  7. MarleneMarch 18, 2011 at 9:48 AM

    You just HAD to show me up, didn't you? ;)

    Awesome speed work. Time to get those legs moving again or else I'm gonna catch up.

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  8. AnonymousMarch 18, 2011 at 9:50 AM

    i love this workout! great job. i bet before you know it you'll be besties with fast running.

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  9. Steel SpringsMarch 18, 2011 at 9:56 AM

    Awesome track workout! Those are some speedy splits.

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  10. JohannMarch 18, 2011 at 9:56 AM

    Great workout! I admire anyone that do some form of repeats. Have a good weekend!

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  11. Matthew BradfordMarch 18, 2011 at 9:57 AM

    Dude, you completely crushed those 800s and mile. Thor is very proud in his farty, poopy, way.

    Also, that face definitely implies that there was some speedwork going on.

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  12. Jen FeenyMarch 18, 2011 at 10:13 AM

    That's quite a show on your first track session back! See... Speed is still there, she was just hiding.

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  13. MattMarch 18, 2011 at 10:19 AM

    What kind of flats do you use? I LOVE my Brooks Green Silence.

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  14. NitmosMarch 18, 2011 at 10:44 AM

    I'm just trying to get to know Ms. Fast after a long winter myself.

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  15. Georgia SnailMarch 18, 2011 at 11:16 AM

    welcome back to the track! If those numbers are you "sandbagging", you are gonna be just fine....

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  16. EmilyMarch 18, 2011 at 11:23 AM

    holy fast on those 800s!! clearly speed IS your friend.

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  17. GenesisMarch 18, 2011 at 11:24 AM

    speedy gonzalez!
    love the pic. i know youre trying to copy me ;)

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  18. Running and livingMarch 18, 2011 at 11:52 AM

    Add to that nausea and puking...
    YOU ARE BACK!!!!!!!!

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  19. DianaMarch 18, 2011 at 12:26 PM

    I used to have "speed" back in high school days.....but it came in the form of a little pill.....oh, wait, we're not talking about the same speed are we?!! LOL

    Just kidding-good job, see you will beat me in May!

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  20. KerrieMarch 18, 2011 at 2:07 PM

    I LOVE this picture! :)

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  21. KovasPMarch 18, 2011 at 3:03 PM

    I think Dorothy wants her ruby slippers back.

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  22. AnonymousMarch 18, 2011 at 3:52 PM

    'grats on biting the bullet and heading back to the speed workouts! Nice numbers! They really are a confidence boost when they go well, huh? (Not that I would know... having avoided them for months... gotta get on that...)

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  23. Amanda@runninghoodMarch 18, 2011 at 4:04 PM

    Nice splits LIndsay! Pretty shoes too!

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  24. Irish CreamMarch 18, 2011 at 4:46 PM

    Nice!! Look at you getting all speed-happy! I need to get there myself . . . I'm thinking this coming week will be the week. Thanks for the inspiration! :)

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  25. MarkMarch 18, 2011 at 5:35 PM

    Nice!!! Great mile split in between!!

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  26. Ironman By ThirtyMarch 18, 2011 at 7:26 PM

    Nice job on the speed work!

    You are a brave soul. If I get that close to my running shoes, I'll pass out from the fumes.

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  27. AnonymousMarch 18, 2011 at 8:44 PM

    Track? Speed? Avoidance, yes that's the one I recognize! Bravo on a triumphant return to heavy breathing.

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  28. Questionably TexanMarch 19, 2011 at 8:00 AM

    Those are great times. I haven't been to the track in a long time either - I'd be scared to see what my times would look like!

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  29. Marluce FagottiMarch 19, 2011 at 9:42 AM

    Wow, you are doing great. There are some days that we really fell the runner! I like the way you work with the words!

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  30. GracieMarch 19, 2011 at 3:02 PM

    Ok, so, I know I'm running-dumb, but how far is 800m? There is a public track I could use but my questions is ... is that once around? Yes, I know nothing.

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  31. joyRuNMarch 19, 2011 at 4:00 PM

    Your intervals make my heart palpitate in fear. Holy speedy!

    I don't think speed could become my friend - she's too high-maintenance for me. She can be a total bitch too ;)

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  32. AnonymousMarch 19, 2011 at 6:16 PM

    Lindsay that is so awesome you are getting back into speedwork again. I am so happy for you. Like my climbing doing away with fear of heights, this'll help you get rid of that nasty tempo-fear cold. (I've had it too. Wait, usually do.)

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  33. KevinMarch 19, 2011 at 7:49 PM

    Hmmm. i see a lot of sub 7s in this workout.. You know, that comes out to a sub 3hr marathon. You game?

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  34. MCM MamaMarch 19, 2011 at 9:31 PM

    Nicely done! I need to get reacquainted with speedwork too...

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  35. BrianMarch 20, 2011 at 9:11 AM

    But you're probably close to 3:30 pace. You basically did 6 800's under 3:30, and I'm betting you could have done 4 more at around 3:30. 10 is the magic number supposedly. You need to try an 18 miler that starts with 12 easy and ends with 6 at about 7:40 pace. See how that feels.

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  36. BethMarch 20, 2011 at 4:48 PM

    That is an awesome workout! Its hard to get motivated to get back to the track, but I find the speed addicting after a while!

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