Last week, I skipped the track workout and I can actually say I kind of missed it. This week I was excited / nervous to head back out for some speed work in the middle of the crazy heat wave we’ve been experiencing.
On a positive note, speed work starts at 0 dark 30 (actually 5:45 am, but same thing, right??) so it is literally the coolest part of the day. That’s not saying TOO much in this weather, but it’s a start. I was actually a little angry when I woke up at 5am this morning, it was still dark out and it was already uncomfortably warm. Boo.
Without further ado, here was this week’s workout:
1 mile warmup (I still can’t believe that 1 mile is a warmup – a couple of years ago, 1 mile was the entire workout!)
4 striders
3200 + 6×200 OR 1600 + 4×200 (shocker, I chose option number two)
1/2 mile cool down
For those of you not familiar with the track, a 3200 is a 2 mile run (one lap of the track = 400m, four laps of the track = 1600m which = 1 mile). A 200 then is half of the track (a curve and a straighaway). We were to run the 1600 (or 3200 for those speedy folks) at a quick pace and were to sprint the 200s (each 200 was followed by a 200m jog). I ran the first two 200s at throw-up pace. Sorry to be gross, but seriously I thought I was going to lose it on the track, which would’ve been embarrassing. I took the last two a bit slower so that I didn’t die.
After the workout, I was pleasantly surprised to see that my average pace was under 10 minutes. This is the fastest week of track work for me and in this humidity, I’m proud of that!
Did you do speed work this week?
nice! I know there is a track down the street from me. Have got to try this out! Particular as I get to marathon training 🙂
You totally should – it’s hard but really rewarding and I think really helpful in terms of marathon training 🙂
Great job! That heat dome reminds me of that new show- The Dome… have you heard of it?
Thanks! I had not heard of that show, but just googled it – it sounds kind of scary! Have you watched it?
No a friend told me about it last night so it was fresh in my mind!
LOL that picture. i like the big gps circle of your run also.
the gps circles may be one of my favorite parts of track workouts!
Looks like a great workout idea!
I’ve been stuck at the local track for a while, as I am using it’s easy surface to help me get back into running again (speaking of which I am headed there in about 20 minutes:) Once I get past this lingering injury part, I fully plan on using it as you do and occasionally get some speed work in:)
Oh, I hope your pain goes away very very soon! It is nice to have that soft surface rather than hard concrete to run on!
Nice. I have yet to do speedwork on a track. Way to GO!
Try and find a group – I would NEVER do this on my own!!