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This week’s track workout

July 18, 2013 By: project30in201211 Comments

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.

heatwave

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!

photo (54)Did you do speed work this week? 


Comments

  1. Mar on the Run! says

    July 18, 2013 at 10:00 am

    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 🙂

    Reply
    • Eat Pray Run, DC says

      July 18, 2013 at 10:12 am

      You totally should – it’s hard but really rewarding and I think really helpful in terms of marathon training 🙂

      Reply
  2. emma @ a mom runs this town says

    July 18, 2013 at 10:02 am

    Great job! That heat dome reminds me of that new show- The Dome… have you heard of it?

    Reply
    • Eat Pray Run, DC says

      July 18, 2013 at 10:13 am

      Thanks! I had not heard of that show, but just googled it – it sounds kind of scary! Have you watched it?

      Reply
      • emma @ a mom runs this town says

        July 18, 2013 at 10:16 am

        No a friend told me about it last night so it was fresh in my mind!

        Reply
  3. tiff says

    July 18, 2013 at 10:16 am

    LOL that picture. i like the big gps circle of your run also.

    Reply
    • Eat Pray Run, DC says

      July 18, 2013 at 10:20 am

      the gps circles may be one of my favorite parts of track workouts!

      Reply
  4. runawaybridalplanner says

    July 18, 2013 at 11:14 am

    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:)

    Reply
    • Eat Pray Run, DC says

      July 18, 2013 at 11:18 am

      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!

      Reply
  5. Beth @ Read Hard Run Harder says

    July 18, 2013 at 2:20 pm

    Nice. I have yet to do speedwork on a track. Way to GO!

    Reply
    • Eat Pray Run, DC says

      July 19, 2013 at 8:58 am

      Try and find a group – I would NEVER do this on my own!!

      Reply

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