Home on the Track

Time: 71:38
Distance: 10.55 miles
W/u: 17:19 for 2.29 miles
W/o: 28:08 for 5 miles (1:24.4 avg/lap)
C/d: 26:11 for 3.26 miles

Here is how you get back to work with a track workout prescribed by Jailhouse:
800 in 2:25, (200 rest), 300 in :47, (300 rest) x 5

The workout is done continuously and each 800-200-300-300 is 1600 meters.

Meagan and I jogged over to the Norman High School track where they were setting up some tents for the Relay for Life event this evening. I slipped into flats and got crackin' at the splits:

Set 1 - 2:24.2 (55.8), 47.7 (1:27.9)
I felt good on the first effort and new I could have a good one today. I started a little slow and split something like 75, 69 for the 800.

Set 2 - 2:22.4 (54.9), 48.2 (1:27.3)
The 800 was a little quick but my legs still felt strong rounding the turns. The top of the turn leading to the homestretch was quite windy which made the first 100 meters of the 300 rough.

Set 3 - 2:24.8 (54.4), 48.8 (1:24.0)
My breathing was settled but I could tell it's getting hot. I was having a difficult time hitting 47s on the 300 but could run 48s pretty easy.

Set 4 - 2:27.9 (57.5), 48.6 (1:29.5)
I completely relaxed on the backstretch of the second lap of the 800 and let the pace really slip. I realized what I had done as soon as I crossed the line and knew it was going to be slow.

Set 5 - 2:27.3 (57.5), 46.9 (1:33.3)
Fatigue finally set in on the second lap of the 800 but I tried to get after it in the 300.

Overall this was a solid workout for being my first time back on the track. It will serve as a decent benchmark of pace and fitness for weeks to come. I like having the rest splits so if I do the workout again I know both efforts (800s/300s & 200s/300s) for future reference.