Thursday, February 2, 2012

The Groundhog Day Workout

Happy Groundhog Day!  Seriously, what's not to love about this cute, furry, little fellow - other than that America's most famous groundhog, Punxatawny Phil, saw his shadow today?
Today's workout was more reminiscent of this Groundhog Day.
Yep, it was a 400 meter repeat day. I got home from work, pulled on my cold weather gear, set my Garmin to give me 30 seconds of walking (rest) between intervals, and headed out the door. After a 1/3 mile warm up, the first 3 repeats felt good, but that may have had something to do with the fact that my route has a decidedly downhill grade for the first 1.5 miles.  On the way back, it's all uphill baby - and if you've been reading this blog for any length of time you know how much I loathe hills!  After my final repeat, I decided to push myself and run the last 3/4 of a mile home instead of taking it easy and walking.  When I uploaded the data from my Garmin, here's what I found:

Warm Up: 0.31 miles @ 9:40 pace
Interval 1:  0.25 miles @ 8:39 pace
Interval 2:  0.25 miles @ 8:30 pace
Interval 3:  0.25 miles @ 7:44 pace*
Interval 4:  0.25 miles @ 7:48 pace*
Interval 5:  0.25 miles @ 9:00 pace
Interval 6:  0.25 miles @ 8:44 pace
Cool Down: 0.16 miles @ 9:19 pace
Overall Pace (including 30 second walk breaks): 9:18/mile
* I almost fell out of my chair when I saw these!

The last 3/4 mile was also run at 9:19 pace.

Why do I care about these statistics (aside from the whole bean counter/data junkie thing)? Because my 5k PR pace is 9:18/mile and I really thought it would be a lot longer before I saw numbers like that again.  I may not be exactly where I want to be yet, but I'm definitely making progress!


Angelfish said...

Love that movie lmao! Congrats on the good numbers!

Megan said...

Nice work out! Doubt I'll make those numbers! But I do what I can! I'll be 'eating your dust' so to say come Warrior Dash! LOL