Run!, Training

1/4 Mile At a Time

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Or in my case I die 1/4 mile at a time.   😛

In my phone call with Coach Jenny with Ekiden last week we discussed the partial training schedule she had for me.   She had intervals scheduled for this Wednesday.  Sweet!  I love intervals even though I know I do them wrong.  Run like hell than slow jog (walk) for a bit?  I’m all over that.  Except I noticed the plan doesn’t say recovery.  It said float.

Wait a second- what the hell is FLOAT?!

So I asked.  Float is less of a recovery and more of a push.  Instead of a recovery pace, you run closer to tempo pace.   The logic behind it is two fold.  One is that you get used to running the intervals on tired legs without a full recovery.  Second is that your tempo pace should feel a little more comfortable post speedy interval.   Ok, makes sense.  Sounds intense but makes sense.

But could I do it?

Well, kind of.  I headed to the lake path on Wednesday since I knew I would need flat and easy for this.    My legs have been achy so I even had compression socks on for a shorter run.   I had programmed 5 intervals into my phone but had a feeling I would only be completing 4.   Yep.  😛

After a 1.25 mile warmup, I hit the first 400.  8:03 pace, yes!  First float? 9:08 pace.  Sweet!  But I felt like was going to lose my cookies.  Could I keep doing this?

Pace
Set 2-  7:50     9:16
Set 3-  7:48     10:49
Set 4-  7:50     10:37


So my speed intervals sped up but my float intervals slowed down.   That crap was hard!  There were a few times I came to a complete stop just panting.  Granted those times were also to avoid being hit by a car or a kid on a motorized mini motorcycle thing but I milked them for all they were worth!

I cooled down with another mile but man I was toast.   I felt pretty good but out of shape at the same time.   It’s frustrating but it is what it is right now.  It gives me something to work on, right?  Or whine about.  😛

Do you like speed work?

Ever heard of a float interval?

Happy Friday!!!! What are you doing this weekend?