Tonight’s track workout with the JSRC was tough, but it was a good kind of tough. Part of the challenge was the heat which was still in the low 80s at 6pm. The other was short recoveries. Those short recoveries made it hard to maintain effort throughout the intervals.
Also, coming into the workout my legs were a bit fatigued from P90X Legs and Back on Monday and running trails yesterday, but I was able to loosen them up pretty good during a 2.5-mile warmup.
Here is a breakdown of the workout…
- Warmup + 6 x 100m stride outs
- 800m f (300m recovery)
- 400m f (1-min recovery)
- 800m f (400m recovery)
- 1200m Straights and Curves (1-min recovery)
- 600m f (200m recovery)
- 300m f (1-min recovery)
- 600m f (cool down)
With warmup and cool down my total was 7.2 miles completed. By far the toughest part for me was going from 1200m straights and curves directly into a 600m with only a 1-min static recovery. However, I was able to maintain fairly consistent splits all the way to end, and am pretty happy with my overall pacing.
Just like last week, I ran this entire workout with Nathan McCall who has made incredible progress since joining our club last fall. Unlike me (adult onset runner), Nathan was a 4-year collegiate runner at Appalachian State, so I’m expecting that pretty soon he will be lapping me during the workouts 🙂 …In the meantime it has been great to have someone else running at my same pace the last two weeks.
Beast Mode…ON!