At the beginning of tonight’s track workout it was 94º with a heat index of 101º. That makes two consecutive weeks of track workouts with a heat index greater than 100º (it was 106º last Thursday), and also makes me really ready for fall!
Because of the conditions, I generally felt pretty blah during the warmup, but thankfully started feeling a lot better during the workout. Here’s a rundown of the evening…
- 3-Mile Warmup
- 6 x 100m Stride Outs
- 800m f (300m recovery)
- 400m f (200m recovery)
- 600m f (600m recovery)
- 800m Straights and Curves (400m recovery)
- 2 x 400m f (30 second recovery)
- .75-Mile Cool Down
The original workout sent by Jim Spivey had an additional 1600m (fgfg) between the 600m and the 800m straights and curves. However, John made some modifications due to the heat and high humidity. Overall I ran pretty conservative again tonight, but felt really good throughout. My splits were right in line with what I was shooting for, and stayed pretty consistent. By far the hardest interval for me was the first 800m, but I continued to feel better from there. I did have a little twinge in my right quad tonight that I’d never felt before, but this didn’t have any effect on my stride and got better throughout.
After a couple of weeks running with Nick, I was back to running by myself, a distant second to our short-distance specialist Paul. There were a couple of times where Aine hung just a few strides behind me, and I told her after the workout that I am really impressed with her progress this summer. She is going to be flying in the fall when the temperatures drop.
In total I finished 7.2-miles with warmup and cool down at an average pace of 8:03 per mile. Very pleased with tonight’s workout, especially considering the conditions.