Final Training Workout: Speedwork

Today's plan calls for a Speedwork Run. 

DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (4.75)mi. Elapsed time: (1:13:22.35)hrs. Pace-avg: (15:26). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (572) Calories. Headlight. 

Plan: Run (4.0)mi. including 2x (1600)meter repeats @ a (14:44) pace, followed by an (800) meter recovery jog at an easy pace.
Actual: Run/walk (4.75)mi., bracketed by a (1.0)mi. warm-up walk, and a (0.79)mi. cool-down walk.
Fuel: Pre-run: 1x cup tea w/ honey, 2x Raisin Bran muffins; Mid-run: (nothing); Post-run: Dinner! Pasta and salad.

Today's final training run of my Half Marathon Training plan, second iteration, went very well. I was able to keep up a pretty good and (mostly) consistent pace of (12:14) during the first (1600) meter repeat. During the second (1600) meter repeat I had to stop and walk several times, and managed an average (13:24) pace. During the (800) meter recovery jogs I simply walked.

Looking back now I wish I had tried harder on the past Speedwork Runs so I could try and improve my overall pace leading up to this coming Sunday. During the next training plan in the future I expect to work towards just that goal: a faster pace.

Splits:

Mile (1) run: (12:14)
Mile (2) run: (13:24)


Other News: Only a couple more days till the 2012 Modesto Marathon!


-Lancer!!