It’s only 10 days until the Madison Mini Half Marathon and yes, I’m still doing speed work. Hey, I have to burn off those vanilla scones somehow! Speed work really helps me when I do it consistently and not over exert myself. Too much can cause calve/ hip flexor problems, too little can make you a slow poke. Yesterday I did my last long series of speed work before the race. Next week I have one small set, I like to think of it as reminding my legs they can move really fast so its fresh on their minds.
1 mile warm up
6 * 800 M sprints at 10K pace
1/4 mile jog in between each sprint
1 mile cool down
While I admit I only got 5 of the 6 sprints in during this weeks speed work I still got a really good workout. It ends up being a great test for your endurance and helps your legs learn to power and push through in those last final miles.
I did this workout with my best running buddy Amanda at the East River Track on the lower east side of Manhattan. I love working out there in the warmer months. It is usually breezy on hot days and you have great views of the Manhattan bridge and water. For some reason to me it feels so unlike being in a big city, probably because there are no sky rises in view from the park.
Do you do speed work on a track? How do you feel about doing speed work the week of a big race?