After a few early Spring races, we’ve definitely hit the building block phase of CPTC training. From May thru August our focus is almost exclusively quick stuff / shorter distance racing. As the weather (eventually) warms up, 5k, 4 & 5-milers and 10ks will be on the docket for NYRR for the next few months. To prepare these races, we spend a lot of our training on the basics. Building endurance / strength with weekend LRs and longer interval and tempo sessions during the week. We’ve been emphasizing the basics: lactate threshold runs, maintaining steady pace and generally grinding. If you’re looking for sexy, you need to click elsewhere.
Tuesday intervals are now outside on the track, which brings an added dimension to the sessions. Last night that dimension was cold and 15-20 mph wind gusts along the East River. To add even more challenge … our workout consisted of 3 x 1 mile repeats @ 5k pace with 400m recovery. When I saw this workout (as well as Thursday’s) posted, I got excited. I like the gritty workouts (and mile repeats certainly qualify) because they build confidence for race day. All my races tend to be of grind variety, so these workouts are critical for me.
I tracked (no pun intended) the forecast closely since I’m battling this head cold and concluded it would be chilly @ 51*, but with the aforementioned wind gusts). I went with full-length tights, long-sleeved shirt, gloves and a running cap. I warmed up by jogging from the subway stop down to the track (1.4 miles). For running, it wasn’t chilly. It was cold. After announcements and the normal pre-workout routine, we commenced to getting down to bid-ness. My goal was to negative split and stay in true 5k range (6:35-6:40). Blow ups on the final mile were not an option. Splits:
1 x 1 mile @ 7:00
1 x 1 mile @ 6:47
1 x 1 mile @ 6:37
Given the beastly wind on the back straight-away and head cold, I’ll take those results all day long. A bit surprised at the 7 spot to start off, but I guess part of that is loosening up, plus being overly conservative about the negative split. Regarding the wind, my theory is that you don’t fight Mother Nature. Just sustain the punishment and move on. Very happy about the sizable negative split.
A good building block workout. Money in the bank that should pay back on race day.
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LikeBe the first to like this post. Categories: CPTC, Daily Run, Training Comments (6) Trackbacks (0) Leave a comment Trackback
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marathonmaiden April 29, 2010 at 12:03 pm | #1 Reply | Quote good splits. i’ve never run on an indoor track but putting anything outdoors makes it harder to hit wicked fast splits.
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a marathoner April 29, 2010 at 2:20 pm | #2 Reply | Quote Indoors is fun, but the lack of fresh air takes adjustment. I like running outside. You gotta deal with the elements, but you need to deal with them on race day too.
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Ian April 29, 2010 at 2:27 pm | #3 Reply | Quote The solid base, the ‘grind’, is your forte and the discipline it takes to get this right is what will bring the new PBs plus the marathon pacing springboard when you need to push the button. Keep at it.
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sarah April 30, 2010 at 5:23 am | #5 Reply | Quote Nice workout. It’s been a while since I’ve done mile repeats, probably because I DON’T like the long, grinding efforts. I’ve got to imagine, though, that that track might be windy all the time if it’s next to the river, eh?
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