Since I felt so bad during my 50 minute, easy paced run yesterday, it was great to have an awesome track workout tonight with the JSRC. After a 2-mile warmup and 6 x 100m stride outs we did…
- 4 x 200m fresh (100) 
- 800m good (400)
- 4 x 200m / infield recovery / timed intervals – 66 seconds (400)^
- 800m Straights and Curves (300)
- 800m good (cooldown)
^For these we run 200m on the track, then recovery across the midfield point of the infield. Each interval (run + recovery) is supposed to be executed in a set amount of time between 65 and 90 seconds. For me tonight the time was 66 seconds for all 4 repeats. This was 40 seconds for the 200m with 26 second recovery across the grass. All intervals are done continuous.
I ran the warmup and all the intervals tonight with Nathan McCall who has been running with our group since last fall. I’ve enjoyed getting to know Nathan, and it was fun to run with him tonight. We took turns leading interval laps and were able to maintain fairly consistent splits throughout. Even with a pretty hard effort, I felt really good all the way to the end, which was a big confidence boost after the crummy day yesterday.
With a 1-mile cool down, my total mileage for the night was just over 7.5-miles. Tomorrow’s schedule calls for 50 minutes at an easy pace followed by 12 to 14-miles easy on Saturday.
P.S. After tonight’s workout I retired another pair of Saucony Kinvara 2s just as they reached 400 total miles. I know lots of runners have problems with durability on the Kinvara and Kinvara 2, but this has definitely not been the case with me. These shoes have taken me through 2 marathons and 2 half marathons along with a lot of training miles on the road. Probably could get a few more miles out of them had I not worn holes in the top of the toe-box just over my big toes. Still have one pair of Kinvara and one pair of Kinvara 2s in my current rotation along with one more pair of Kinvara 2s still in the box. Also can’t wait to try the new Kinvara 3. Find Your Strong!