Fart Licks and Wetsuits

First of all, I know that isn't how you spell Fartleks, but I thouht it was funnier looking like that.  It translates to Speed Play from Sweedish, and I also know that the workout described below is not a fartlek but intervals, again it was funnier this way.  

So I decided that I wanted to try and improve my 5k time, dramatically.  Everything I've read or heard says the best way to do this is to train like a miler.  Run short really fast intervals as part of your normal training and your speed should increase.

I did some research, read some articles, and found a 12 week program I like.  I can get 6 weeks of it in before the Tri and the remainder done before Bix.  The first workout was 8 sets of 200m with a 100m rest in between.  The research told me to pick a goal pace for my 5k (I picked 20 minutes) calculate the 400m split from that pace (96seconds) and subtract 8 seconds from that (88 seconds).  Use that as your desired pace for all workouts.

So I went to the track last night to do my 8 sprints at a 44 second pace.  I was shocked and amazed, apparently over a short distance, I'm fairly quick still.  I finished all 8 sprints in 38 seconds or less.  Now this was the first workout and was supposed to be easy but I couldn't believe how quickly I was finishing them.

The 44 seconds corresponds to a 5:52 pace which seemed really reasonable.  The 38 seconds corresponds to a 5:04 pace, which seems ridiculously fast.  I'm going to keep the 44 second pace and work on running slower to match that pace. 

Next week it increases to 8x300m with a 100m rest and progresses all the way up to a 2000m at the 5:52 pace.  As the distances increase the sets decrease so the total distance stays pretty similar.    The 5:52 pace is a full minute per mile faster than my last 5k and would put me finishing in the 18:12 range.  That is completely out of the realm of possibility as far as I'm concerned, but I think it makes breaking 20 minutes very reasonable. 

I'm doing the speed work 2 days a week with tempo run in between and a long distance endurance run at the end of the week.  Wish me luck!

In other news, I've started considering a wetsuit for the Triathlon.  The wetsuit will provide a little bit of warmth, will make me a little more buoyant, and shouldn't cost me much in transition time.  I think it will leave me with a little extra energy for the bike and run, however, the $40 price tag to rent one doesn't seem all that beneficial, and the cost to buy one 80-150 seems ridiculous if I'm only going to use it once.   I've got a week or two to think about it, but if anyone has a triathlon specific wet suit they aren't using and would like to loan/rent it to me let me know.  I'm 5'8" 170pounds with a 38" chest. 

If anyone has any thoughts and/or opinions on the wet suit or advice on the speed training please let me know.