Wow, it was hot at track tonight! 90 degrees at 6pm!! Here’s the rundown on the workout:
- Warmup – 2 Miles Easy
- 6 x 100m Stride Outs
- 3 Sets of 1000m f (200m recovery) / 400m f+ (400m recovery)
- Cool Down – .75 Miles Easy
I felt sluggish all during the warmup as my body was trying to adjust to the warmer conditions. It was quite a shock to my system after a couple of morning runs this week with temps in the 50s and low 60s. By the time we got to the stride outs I started feeling a little bit better, and tried to push the pace a bit to get my body ready for the workout.
John, our coach, was not at the track tonight so we were on our own to complete the workout. Once the first set started I was essentially running by myself (there were two guys who were faster than me, and the rest were behind me). When I finished the first interval and recovery I decided to just go straight into the second interval by myself instead of waiting around for others to join me.
As for the workout, my legs still felt sluggish during the first 1000m but this improved greatly with each set. However, unlike my legs, my breathing and heart rate were really feeling the effects of the heat throughout the workout. In spite of this I was very happy with the consistency of my splits, and came out of the workout with a big confidence boost.
My 1000m splits for the three sets were 3:49, 3:51, 3:49. My 400m splits were 1:24, 1:22, 1:24. The 400m intervals were especially tough tonight since there was only a 200m recovery after the 1000m. This didn’t allow much time at all to bring your heart rate down before starting the 400m interval.
Even though it was very hard in the heat, I thoroughly enjoyed doing the workout with the JSRC (as usual). My final total with warmup and cool down was just over 7-miles completed. After the workout, Olivia and the girls met our group at the Dog of Nashville for an enjoyable dinner. Great night!