Slowing down my speed

“Training too fast, too soon, is the quickest way to failure” – Greg McMillian

I was reminded of this yesterday when I was trying to figure out the correct paces to run my 12 x 400m workout.  It helps SO much to have another set of eyes watching over my shoulder, keeping me realistic, reminding me that I don’t want to go faster than I should be during training because of the foregoing quote.

The workout that the Grandmas Half Marathon Advanced plan called for was 12 x 400m  with 200m recovery jog, and wanting to keep all the 400’s consistent.  I looked back at a similar workout that I did last fall (details here) where my 12 400’s were roughly between 1:32 and 1:37.  So my inclination for this morning’s workout was to run the 400’s faster, like at 1:28 – because I must be in better shape than last Fall, right?  And because my goal HM pace is faster.  So, my thought was that I should run faster.

Well, the extra set of eyes watching over me plugged in my equivalent/best race performances and told me I should run the 400’s between 1:37 – 1:43.  You all know me, so you know that I was irritated when I heard that.  Because that sounds slower than last Fall.  And I want to be faster.  But I was then reminded of McMillian’s quote.  So I went with these paces.

And they worked.  So now I get to hear “I told you so”. 🙂

What I liked about how this morning’s 12x400m felt was that I did it as a negative split, starting on the slower end and finishing on the faster end of the prescribed paces.  The first ones felt good (not hard, not easy).  The last few felt challenging and my breathing was labored.  I also had a hard time figuring out starting and stopping on the track b/c it’s marked goofy, so they may be touch long b/c my paces themselves look faster than these times reflect when I look at them on my runningahead log.  But you know I needed to go faster for the last one. 🙂 So I ignored what I should do and did that one at 1:30.  And as I was doing it, I realized there is NO WAY I would have been able to do all of them at 1:28 like I had wanted to.  I would have been dying and done the workout fast initially but then would have faded and ended up doing the last ones slower, which is not ideal.

SO – moral of this workout:  Listen to McMillian and other runners who are smarter than I am.

My times: 1:44, 1:47, 1:45, 1:41, 1:38, 1:40, 1:39, 1:39, 1:35, 1:34, 1:34, 1:30.


In puppy news:  Ernie is adorable.  But SO much work.  He went to bed at 9:30 with me (not WITH me, in crate next to me while I slept on the couch), but he woke up and needed to pee at 11:30, 2:15 and then 5:45.  Just like having a baby again!

He follows me around EVERYWHERE and totally gets under my feet.  I’ve squished him a few times already.  Stay tuned.

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