Evil 1600s

I forgot to tell you the best part of Monday's run:  When I finished, I couldn't wait to get out for my next run!  I love it when that happens!

This morning I literally leaped out of bed at 7:30.  I jumped inot my running clothes and downed a quick gel for some pre-run energy.  I was ready.

On deck:  10 minute warm-up, 3x1600 @ 5:05/km pace (8:10/mile), with 200m recoveries, 10 minute cooldown.  This was my first time running 1600s and I was excited for a new workout.

I headed out on my "flattish" route around the neighbourhood.  It was a beautiful morning.  There was a nice breeze, the sun was shining, and it wasn't too hot.  Perfection.

I was enjoying my warm up a little too much and went a little over time, just beyond a mile.  I looped a flat crescent street to start the first interval.  I glanced down at my Garmin and my pace was a little too fast, but I felt good.  I came off the crescent street and onto a long straight stretch.  I just hoped my 1600 meters would be up before the uphill at the end of it.  No luck, so I did a little u-turn.  There was no way I could keep this pace going up an incline.  Average pace on the first 1600m - 4:56 (7:56/mile)

Just when I thought I couldn't keep going, my Garmin beeped and it was time for a rest.  The rest interval was over way too quickly and it was time to get going again.  I started out too fast again, on a slight downhill, but found my pace and was feeling good, until I looked down at my watch and saw that I had only gone 600m.  What!?  1000 meters to go?!  I managed to hold on, bu needed to walk the rest interval.  Average pace - 5:00/km (8:02/mile).

That light breeze was suddenly feeling like a strong wind and that glorious sun was now feeling like a heat lamp in a sauna.  I decided to modify the final interval to finish feeling good, rather than in a heap on the side of the road.  I broke it into 1200m and 400 m and just aimed for anything faster than 5:15/km, which was manageable.

I was about a kilometer from home which rounded out to a 5 mile run.

A very sweaty 5 mile run.


When I got home, I took a look at my pace chart.  Does it make sense that the chart I'm using suggests running the same pace for 1600m intervals as for 800m, 400m and 200m?  I would think these should get progressively faster.  I could certainly hold a faster pace for 400m than I can for a mile!

How do you calculate your target pace for interval workouts?