Today, my training schedule said, " 7 x 400." Which in my amateur world, means "run 7 quarter mile sprints." I'm not sure if that's the correct terminology, or if that's even enough to be beneficial, but that's what I wrote down. And if it's on the schedule, I gotta follow it.
After my usual morning routine of coughing and gagging, I layered on my running clothes and headed out to the trail. I absolutely love this Greenway that I run on- every quarter mile is marked, a large portion of it is shaded, and it follows a few creeks so it's always scenic.
I ran a half mile warm up and then started my "sprints." I don't know if they would be considered true sprints, but I did my best to open and lengthen my stride and run at a slightly uncomfortable pace. After sprinting for a quarter mile, I walked for a quarter mile. I repeated that 7 times and then did a half mile cool down. Is this the right type of work out to build speed? I don't know, but I figure what doesn't kill you, makes you stronger.
Next time, I'll make sure to get a better warm up in. I sure didn't feel ready after only a half mile! I could also bump up the number of sprints, maybe 9 or 10? And I'll leave my water bottle at home- it was definitely a nuisance in trying to run faster. I'm sure that once I kick this cold I'll be able to run faster and harder, thus making these speed workouts more beneficial. But I can't honestly say I feel today's run helped me much. In fact, I think I might be doing myself more harm than good in running with this chest congestion. Guess I'll lay low until I feel better. (yippee...)