Our track group has been temporarily displaced by the Nashville Strider’s Track Series which is being held at Vanderbilt on Thursday nights in June. Fortunately, Jenny from our group is a teacher and the cross country coach at Harpeth Hall, so with her help we received permission to use their awesome track facility in the interim…
Tonight I felt really good during the workout, and I’m sure the continued mild weather conditions had a lot to do with it. The temperatures were around 80 degrees at the start with clear skies and low humidity.
Here’s the rundown…
- 2.5-mile warmup
- 6 x 100m stride outs
- 600m f (200m recovery)
- 400m f (200m recovery)
- 800m straights and curves (400m recovery)
- 2 x 400m f (1-min standing recovery / 200m recovery)
- 2 x 400m g (1-min standing recovery / 400m recovery)
- 1000m f (200m recovery)
- 1-mile cool down
Beginning with the second interval, John split us up into groups based on our pace, and I ended up running the entire workout by myself. The thing that made tonight’s workout challenging was the relatively short recoveries between intervals. However, I felt good enough that even with the short recoveries I ended up running faster splits than normal.
For example, lately I’ve been running my 400m “fresh” intervals around 84 or 85, and my 400m “good” intervals around 80 or 81. Tonight my three “fresh” 400m splits were 83, 81, and 80. My two “good” 400m splits were 76 and 77. On a side note, that second “good” 400m repeat was a mistake. The workout actually called for a “good” followed by a “fresh” on the second 2 x 400m repeat, but I misread it.
Final total for the night was 7.6-miles completed with warmup and cool down. My daughter Kate came with me to track tonight and ended spending most of her time playing on the school playground. After track we had a little impromptu daddy-daughter date night with dinner at Pei Wei and dessert at Sweet CeCe’s. Fun times!