Last night I did my first ladder workout in about a year and a half. The ladder scares me. I'd much rather try to maintain a consistent pace over several repeats of the same distance versus increase my pace as the distances get shorter, but I figured I had to see where I was starting this racing season so off I went to the track.
My ladder was as follows:
1600
1200
800
400
200
All in all, I did 6.5 miles including running to and from the track. I knew the 1200 would be my downfall... and I was right.
1600 - 7:18 - 7:18 pace (duh)
1200 - 5:32 - 7:25 pace (drat!)
800 - 3:32 - 7:06 pace (better)
400 - 1:42 - 6:50 pace (how on earth did I ever run a whole mile that fast??)
200 - :45 - 6:02 pace (love me some 200s!)
At the end I did one final lap, sprinting the straightaways (:15 and :16) and walking the turns before heading back to the Y.
I have my work cut out for me, but at least now I know what I need to work on. Next time I do a ladder, that 1200 will be below 5:15. Just watch.
3 comments:
I've never done a ladder workout. They look scary. Nice work!
They are scary!!! You do the first interval and then realize, "Oh crap, I have to go faster and faster for the rest of them!" :)
That's nothing...I did 1.75 miles in about 18 damn minutes...lol. I'm pathetic. It's slow going building up. I tried running outside today at Brandywine Park...about 6 minutes at a time with walking breaks for 30 minutes. I just read Runners World Complete Book of Beginning Running and am trying not to get discouraged. I have been out of shape my whole life and I expect to be able to start running as much as I want in just a few months. Any suggestions for good places for beginners to run outside? Lisa Blackwell
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