Tuesday, June 24, 2014

Awesome ... Another Positive Speed Session!!!

Sometimes with running, and in life I suppose, you just get on a roll.  I'm on one of those right now.  Everything just seems to be clicking.  Good health.  Good weather.  Good workouts.  And this morning was a culmination of all three off those!  I had another Speed Workout at Bernard Campbell Jr High Track in Lees Summit, and coincidentally ran into my friend Paul.  I wore my new Saucony Kinvaras again and he said, "Wow, those things are bright!"  I laughed and said, "Yeah, they're pretty obnoxious!"  I LOVE these shoes.  I just hope I can find them in another color.

Here's how the workout went ...

1.5 mile warm up ... 8:00/mile
1 mile marathon pace ... 6:32/mile
 (10x400 Meter w/1min rest) 1:19, 1:14, 1:13, 1:15, 1:15, 1:17, 1:16, 1:15, 1:15, 1:17 (5:00/mile pace)
(3x800 Meter w/1min rest) 2:55, 2:53, 2:52 (5:49/mile pace)
1 mile marathon pace ... 6:27/mile
1 mile cool down ... 9:00/mile
9 miles total workout

We had 90% humidity this morning and my nipples started getting raw so I went shirtless for most of the workout ... not something anyone really wants to see, but it felt pretty good.  All in all it was a great workout!  I still have a ton of improvement to make in a multiple areas, but it was a very positive step in the right direction.  Hope your workouts are going well too - have a great week!
... be great today! 


  1. Sounds like a really great workout! Yay for things going well!

  2. I bought my son some fluoro yellow runners and he loves them. Nothing wrong with a bit of bright!

  3. crazy speed right there, Jim. Great job!

  4. That's a really great track workout! Your 400m splits are no joke!


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