At 5:30pm last Thursday night it was 102º when I started my “warmup” for track. Tonight at the same time it was 72º and sprinkling rain, and it felt AWESOME. It was still crazy humid, but the lower temperatures were none-the-less very welcome.
All of this led to the best I’ve felt at a track workout in quite some time. Here’s a rundown for the night…
- 2.75-Mile Warmup
- 6 x 100m Stride Outs
- 600m f (200m recovery)
- 400m f+ (200m recovery)
- 4 x 150m f (50m / 400m recovery)
- 800m f (300m recovery)
- 400m f+ (200m recovery)
- 800m Straights and Curves (400m recovery)
- 600m f
- 1-Mile Cool Down
It was good to run most of the warmup and cool down with Paxton since we haven’t run much together lately. Also, I’ve basically run the track workouts by myself for the past month and a half, but tonight we had a new guy join our group named Nick who ran most of the intervals with me. He was a 400m track runner in college, and is now training for a full Ironman this fall. It was obvious that he has some serious speed in his reserves, and a very enviable running form. It’s easy to forget how nice it is to have someone to run with a track.
I felt like I had my target pace dialed in tonight, and this resulted in consistent splits throughout the workout. For example my 400m (fresh+) was 1:21 in the first set and 1:20 in the second.
My 600m (fresh) was 2:06 in the first set and 2:06 in the second. My 800m (fresh) in the second set was 1:26 for each of the two laps (2:52).
In total with warmup and cool down I completed just under 8 total miles with an average pace of 7:59 per mile.
After the workout, Olivia, Kate, and Sara joined me and the rest of the group for dinner at the Dog of Nashville, which was a great time as always.
Beast Mode…ON!