- 3 laps for a warmup (at about a 9:45 pace)
- A reverse ladder consisting of a 1600*, 1200, 800, then 400 (at about a 9:54 pace)
- 2 laps for a cool down (at about a 9:15 pace)
The track was actually a bit snowy / icy from our crazy weather, so I was really surprised that we were moving at a pace that was actually quite quick for me. I spent most of my time chatting with a new running buddy and trying not to bust my butt on the ice. 🙂
We followed up our fun track workout with a great long run on Saturday morning. 8 miles, 80 minutes. (okay, technically 80 minutes & 54 seconds). This run was awesome because mid way through we ran into the Humane Society walking / running with a group of adoptable dogs. That was a really fast mile for me because I just kept running and going “puppppppy!” every few feet. Pretty cool! This was also the first time I’ve run for any real length of time without music. It actually wasn’t that bad, mostly because I ran again with Anne, my buddy from the track.
* A standard track is 400 meters. 1600 = 1 mile. So we ran about 3.25 miles in total.
Update: I just did some googling and found more information about the folks running with the dogs that I spotted. Here is the link to the program’s page. I’d encourage you to get involved with this awesome group — I can’t wait to be back in Rock Creek next weekend to see the dogs again!
Do you do track workouts? Do you listen to music when you run?