Last Wednesday, I had a crazy track workout, to the point where I had to get clarification on it from the coach to make sure I understood what I was supposed to be doing. Because it was complicated, I wanted to lay it out here, the prescribed workout and the actual workout, because they differed a little - you will have that when you are running more than 40 laps on the track and you have programmed that all into your watch so you can just zone out.
1 mile warm up
1 mile, 0:45 recovery, in 7:30
800m, 0:30 recovery, in 3:30 (7:00/mile)
2x 1:00 stride, 0:30 recovery
1 mile cooldown
Approximate mileage from the coach: 8.5
Now, looking at the approximate miles, I can see that is definitely going to be low. In reality, we are at 8 miles with the warm up, cool down, miles and 800s. So I should have thought that part through, and known that this was going to be a long one. I mean, I did have in my head that it was going to be more than 9 miles, but that was kind of all I had figured out.
So I guess let's take a look at the workout I actually did.
1 mile warm up.
4x 1 mile, 7:13, 7:13, 7:14, 7:19 (all hot)
4x 800m, 3:27, 3:27, 3:24, 3:26 (all hot)
And then the strides are where I screwed up. I did my 2x1:00 and then two minute recovery for all, but after the last one, I apparently had accidently programmed another 2x 1:00 into my watch and then into the cool down. So in reality, I added 3 minutes (less than a half mile) to my run.
So after 11:47 mile, I arrived back at my car, and my watch beeped. I stopped it and realized that I had run for nearly an hour and a half, and I was at a pretty large amount over 11 miles. Schwoops.