Inside Speed

Yesterday I rode a stationary bike at my health club -Body Tech in Mokena. I start up an I-pod shuffle with a mix about a ¾ mix of fast-paced songs (Fallout Boy, Thanks for the Memories, Nickeback- Animals) and slower songs (Little Feat – Dixie Chicken). My program calls for moderate resistance on the bike, and high-spin rate of about 90-110 RPM. This is supposed to better training for running than the high-resistance, “power-pacing” of bike classes where you simulate hill climbs. I ride for about 45 minutes, and do some core exercises, like situps on an exercise ball, and side planks.
Today I am going to the local high school to do my speed workout. I have a 1 mile warmup, the 6x800 meter intervals at 3:13, with a 2 minute rest. Supposedly this track is 200 meters, so that means 4 laps. I have a timer set on my watch, and I should be running a 48 second split for each lap. The splits work out to about 45 seconds each, so my first 800 meters clocks in at 3:05, and I even held back a little bit on a few so I would not tire out. Each of these intervals is under 3:10. This is encouraging, because my speedwork outside has been slower.