I did my first speed session of my training plan yesterday. I was so nervous going into it. I didn’t want to get out of bed, as it was raining, but I knew if I didn’t go first thing in the morning it wouldn’t happen. I woke up at 5:30am, had a cup of coffee and a banana then headed outside. The previous night I had gotten everything ready for my run: my water bottle, my Cliff energy gel (just incase) and my Garmin. I decided to set my Garmin to be ready to run intervals, and set it for 12 x 400m repeats.
It was a beautiful morning, rainy, but not heavy. I was going to run a mile warm up, complete 12 x 400m at a pace of around an 8:00min/mile (which ends up being 2 minutes per 400m) then complete a one mile cool down. After a few minutes my watch started beeping at me, and I realised that it was already working on the intervals! I stopped my watch, and restarted just to complete a mile warm up. So, my training has split my warm up into: 0.25, 0.75, but it doesn’t matter!
The repeats went by really well. 400m (or quarter of a mile) is a pretty good distance to cover, it short enough where you can go at a faster pace but not long enough where that pace really hurts. My pace was to be at my 5k pace, which is just under an 8 minute mile. I was a little worried, as I have not completed a 5k since the beginning of the year that it might be too quick for me, but it seemed to be ok! My recovery period was also 400m in length, and I was unsure of exactly how fast to run these. The Hansons Marathon Method book does say that my recovery pace is around 11:30min/mile, however it doesn’t say when to specifically use them (recovery for intervals? recovery runs?) I decided to try to go no slower than 11:30min/mile, however just run nice and easy. I am (happily) surprised that it is around an average of10:30min/mile. I decided after my 6th repeat that I would take my gel. I didn’t think I really needed it, but I thought it would be good to start having them now and seeing how my body reacts to them while running faster. I think it really helped me, and just gave me that extra energy to keep pushing.
A little faster than needed, but all in all a good run. We will see if I can hold this pace as the distance gets longer!
I am happy to say, that it is the next day, and it is a rest day. My legs are feeling good, and I may attempt some yoga and definitely a foam roll session to keep them feeling fresh for my tempo run tomorrow!