Thursday, May 19, 2011

Fast running. Winner. Giveaway.

Or, three things Thursday. Here they are:

Fast running

Speedwork was on the schedule for yesterday evening. I was worried about the rain but it held off and I actually had to wear my sunglasses. Crazy stuff!

My plan called for 8 x 400 @ 1:45 (7min/mi pace). I ran a one mile warm-up and then hit the intervals:

R1: 1:33 (started too fast)
R2: 1:29 (C'MON!)
R3: 1:39 (OK, getting better)
R4: 1:33 (too fast again)
R5: 1:31 (way too fast)
R6: 1:42 (yes! that's the way)
R7: 1:33 (wow, my body likes that pace, huh? third one at 1:33)
R8: 1:36 (good to be done)

And then I cooled down.

Yes, I know. I ran them too fast. That was not my intention. My intention was to run them at the prescribed pace so I could reap the most benefit but I went too fast. I don't know what to do about this, I really don't, because I run my intervals too fast almost every time. Next week I have mile repeats on the schedule and I'm usually better about running those closer to the correct pace so we'll see what happens.

In the meantime, though, I will say that I felt really, really strong running each repeat. My legs and lungs felt great and this morning my legs are a little tired but mostly fine.


I chose the winner of the Running on Empty giveaway, using Thanks to everyone who entered! The winner of Marshall Ulrich's book is:

Lauren @ TheRunningCook

Congratulations, Lauren! Send me an email (felicehalf at yahoo dot com) with your address so you can get your copy of the book!


When I hosted the Sony W-Series MP3 player giveaway earlier this year, tons of you entered and that was great! Since there could only be two winners, that meant that tons of you missed out.

Never fear -- you have another chance! Lindsay over at Chasing the Kenyans is giving away two of the MP3 players  now through May 27th. So, pop on over there are enter to win. When you do, let her know that The Happy Runner sent you! Good luck!

Have a great day, everyone!

You can vote once 24 hours!
Please give me some love and vote for me -- and some of the other awesome moms on the list!

~ Felice


Marlene said...

It is HARD to find the right pace on a short interval. I always shoot out like a rocket and by the time my garmin catches up and tells me I am going to fast, it's too late to reel it in!

Diana said...

If you're running fast and feeling good about it, why do you have to slow down? I guess it shows that I'm not a runner! lol.

Anonymous said...

Great job on the speed work. I've always had prbs holding the correct pace myself and tend to run them too fast.

Tina @GottaRunNow said...

Nice speedy running! I did a similar workout yesterday. Short intervals are kind of fun because they don't last very long.

Lindsay said...

thanks again for the shoutout! :)

it's always been my experience that the more you do speedwork (regularly) the easier it will be to "find" your pace and hit your targets!

J said...

Great job on the speed workout! I have trouble slowing down too for 400s - they are just so quick and when you run fast it feels good!

Teamarcia said...

Smokin fast 800's girl!
Congrats to Lauren!

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