Tuesday, June 11, 2013

Thanks, It's Great To Be Back

With my recent "semi-break" from running, it's been a while since I've ran a Speed Workout.  So this morning, with 75 degrees, 90% humidity, and flickering lightening in the background for a brilliant light show, I headed to my local Jr. High Track and gotter-dun!  Here are the splits...

Warm Up - 1.5 miles at easy pace
        Lap 1 ... 800M - 2:53
        Lap 2 ... 800M - 2:56
        Lap 3 ... 800M - 2:51         (400M active recovery between each 800M @ 8:30/mile pace)
        Lap 4 ... 800M - 2:49
        Lap 5 ... 800M - 2:53
        Lap 6 ... 800M - 2:56
(400M active recovery @ 8:30/pace)
        1 mile @ 6:25/pace
Cool Down - 800M at easy pace        
Total - 8 miles

Overall I was pretty happy with the workout.  It never really felt like the pace was too fast for me, which was between 5:40-5:50/mile for most of the repeats.  In fact, I actually felt like I could have been a little faster.  But toward the end of the workout, I really got tired and my legs got a little heavy due to the decreased mileage lately.  Still though, I felt fairly fast even at 7-9 lbs over my best running weight right now.  Plus, the humidity was ridiculous and I was able to manage that without any trouble.  All things considered, it was a positive workout!  Hope your runnings going well too.  Have a great week!
... be great today!


  1. Great workout!
    Your weather sounds like mine... Gotta love humidity!
    Starting today we are hitting 90s with 90% humidity in the mornings!

  2. Yay for a great workout and welcome back. Luckily we don't have a lot of humidity here, everytime we get very much I seem to chafe my arm pits, not a fan of that!

  3. Great workout, well done! A little break is always good for us.

  4. You make me so glad that it's winter. Great workout. I'm envious of your recoveries. My coach has been going through a minimalist period and 200m is about the most generous he's been in weeks. Even after I've bribed him with cake.

  5. That mile at the end? Hard!


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