Tonight was my first track workout in over a month, and it was good to be back running with the Jim Spivey Running Club (JSRC). I intentionally shifted the Hansons Advanced Marathon training plan a bit so that the “speed” workouts would fall on Thursday instead of Tuesday. This way I can continue to run with the JSRC during the “speed” phase of the plan.
Thick humidity has descended on Middle Tennessee with a vengeance this week, and tonight was tough with temps around 85º. I know it is only going to get worse, but my body struggling to get acclimated right now.
With that being said, tonight actually turned out really well. Our workout was one of my favorites, which is 3-sets of 3 x 400m. The goal of this workout is consistency from beginning to end, and I nailed the “fresh” intervals (2 per set) with splits of 1:32, 1:31, 1:32, 1:32, 1:31, & 1:31 (see below). The “good” repeats (1 per set), on the other hand, were pretty poor with splits of 1:23, 1:26, & 1:29. “Good” is supposed to be slightly faster than “fresh,” but I had a hard time getting “slightly faster” zeroed-in tonight. Here’s a rundown of the workout with warmup and cool down:
Warmup
- 1.7-miles easy
- 6 x 100m Stride Outs
Set 1
- 400m fresh (1:32) / 200m recovery
- 400m fresh (1:31) / 200m recovery
- 400m good (1:23) / 400m recovery
Set 2
- 400m fresh (1:32) / 200m recovery
- 400m good (1:26) / 200m recovery
- 400m fresh (1:32) / 400m recovery
Set 3
- 400m good (1:29) / 200m recovery
- 400m fresh (1:31) / 200m recovery
- 400m fresh (1:31)
Cool Down
- 1-Mile easy
So, all told I got in almost 6.75-miles of work. My goal for today was to get at least 6-miles, but I ended up running a little extra cool down with my friend Paxton. The heat and humidity was definitely intense, but my legs felt pretty good throughout. Tomorrow is my only planned “off” day of the week, before the St. George training plan Officially starts on Saturday with a scheduled 6-miles at easy pace.
In addition to the run, I also got in the following cross-training exercises (These were tough after a track workout):
- Three-Way Lunge (5 x 3 reps each leg)
- Chair Salutations (30 sec x 2)
- Reverse-Grip Chinup (8 reps)
- Toe-Roll Iso Lunges (20 each leg)
- Groucho Walk (45 sec)
- Wide-Front Pull-Up (8 reps)
- Calf Raises (3 x 25)
- Monster Walk (25 each leg)
- Switch-Grip Pull-Ups (8 reps)
- Wall Squat w Ball (Max)
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Tonight’s Workout VINYL: Rocket to Russia by Ramones |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak