Thanks to Stephanie, I met Doug Storey tonight at Lamar High School's track for a speed workout. Doug is a coach who works with dozens of Houston-area triathletes and runners. I'm planning to follow his program for 4-5 weeks and possibly incorporate it in with the ChampionsFit workouts once marathon training begins in earnest.
Tonight's workout for "short distance" (I will conquer my 5K PR!) was 4-6 sets of 2 x 400 with 100 jog between and 300 jog between sets.
I arrived a few minutes late and put in a mile warm up then stretched. Everyone was pretty much on their own but some informal groups were working together. Since I started late I run alone (several other runners were on the track though).
My targeted time for the 400 intervals was 1:44. This is based on the Jack Daniels VDOT values (link). Here are my times:
1:28 1:44
1:38 1:37
1:36 1:36
x:xx 1:40
1:37 1:36
1:35 1:34
I will confess that I may have defeated the benefits of the workout somewhat by walking instead of jogging between 400's. I'm sure I wouldn't have been able to maintain the times if I had jogged ... since walking (and talking to Stephanie and Doug) allowed for a longer recovery. There seems to be wisdom in this approach and I'm looking forward to continuing with it. I appreciate Stephanie for introducing me to Doug.
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