Tuesday, August 4, 2015

Track Tuesday: Killed It

Somebody call the cops ... because I murdered this workout!  And, as I sit writing about it 12 hours later, I'm still amped up ... but it might just be my elevated heart rate.  We caught a break with the temperature, as it was only about 73 degrees for the run, but we still had 86% humidity, which made it impossible to breath and kept my times a little slower than I was targeting.  But I was able to get in two miles near 5K pace, then 12 x 400 meter repeats.  Here's how the workout went ...

Tuesday morning at Bernard Campbell Jr. High in Lee's Summit, MO ... the scoreboard should read ME...1, TRACK...Zero!!!
2 Miles slow warm up
     1 Mile ... 6:17/pace
     12 x 400 meter repeats with 90 seconds jogging recovery
     (1:20, 1:17, 1:20, 1:19, 1:22, 1:19, 1:20, 1:19, 1:19, 1:18, 1:20, 1:20) 5:16/mile avg pace
     1 Mile ... 6:08/pace
1 Mile cool down

I actually wanted to be 1:15 on the 400's, but I felt like the humidity really sapped my energy.  But I was proud of the way I fought through it, and when I wrapped up with the 6:08/mile, I still felt like I had pretty good energy.  Enough energy that in the evening, I ran a 5 mile recovery trail run ... but after that I was pretty spent.

So in spite of the humid conditions, I kicked that track's a--!  Go me!  And hopefully I can keep building on the training, it's going well so far this summer.
... Be Great Today!

8 comments:

  1. Nice work Jim. I have a hard time doing track workouts, unless I was with a group. I also have a sneaking suspicion they led to a bout of Achilles Tendinitis. I'll have to go look and see what my best 400 repeats were back when I was racing a lot more 5Ks. I think 1:28 or so, maybe 1:23 if I was lucky. Now I think I could hit 1:45's.

    Expect your race performance to go through the roof once fall hits.

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    1. Thanks Eddie, yeah I always have to be careful with track workouts as well, I tend to try to run too fast, which is the main way I get injured. Hopefully once it cools off a little, I can shave a few seconds off those times.

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  2. You are super strong this summer. And your form above looks good, too. It's easy for fatigue to set in and ruin your form! What's the next race for you?

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  3. 5K on August 22nd that I want to run well, 10K on Sept 13 that I'd really like to PR - but is probably doubtful, and then Maui Marathon

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  4. awesome job!!!!!!!
    looks like a solid track day!
    I too have a 5k on the 22nd and you can bet I will be trying to channel my inner jim/cheetah as I plow through a track workout tonight
    : )

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    1. Thanks Melissa, but you're in much better shape and faster than this old man, ha.

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