Speed Work - 2mile Repeats & 8x300M Sprints

Pretty good Speed Workout at Campbell J. High track this morning at 4:30-6:00am.  I had to start a little earlier than normal due to some early meetings, and admittedly, it was a little tough to get the legs turning over in the pitch black pre-dawn.  Plus, it was only 29 degrees with 60% humidity, but no wind.  But overall, I felt really good about the work.  I felt fluent and smooth, and fairly strong.  Here's what it looked like

2 mile warmup

(2 consecutive miles,  no rest for 8 laps)

mile 1 - 6:27

mile 2 - 6:25

1 minute rest

(2nd set of 2 consecutive miles, no rest for 8 laps)

mile 1 - 6:22

mile 2 - 6:18

3 minute rest

(8 x 300M repeats, w/1 minute slow recovery for total of 400M, basically 1 minute fast/1 minute recover)

Lap 1 - 300M @ 5:54/pace

1 minute jogging rest

Lap 2 - 300M @ 5:59/pace

1 minute jogging rest

Lap 3 - 300M @ 5:47/pace

1 minute jogging rest

Lap 4 - 300M @ 5:43/pace

1 minute jogging rest

Lap 5 - 300M @ 5:45/pace

1 minute jogging rest

Lap 6 - 300M @ 5:49/pace

1 minute jogging rest

Lap 7 - 300M @ 5:35/pace

1 minute jogging rest

Lap 8 - 300M @ 5:28/pace

1 Mile Cool Down

As I sit here writing this, I feel pretty good with nothing tight or sore.  My legs didn't get heavy at all and I felt like I had pretty good energy throughout the run.  But my heart rate was a little higher than I would have liked.  I'll try to get in another light workout this even to get rid of a little lactic acid.  For the most part it was a pretty good run.  Have a great day!
... be great today!