Back to the Track

Time: ~55:30 (actual running)
Distance: ~9 miles

W/u: 16:44 for 2.12 miles
W/o target: 2k (6:00), 1600 (4:50), 1200 (3:35), 1000 (2:55), 800 (2:15), 600 (1:36), 400 (62), 200 (GO!) w/ rest of half the interval
C/d: 17:00 for 2.00 miles

I had a big workout slated for today that is listed above. Before getting started I broke the paces up in my mind by 400 meters. The 2k was supposed to be at 72 second pace, the 1600 at 72.5, the 1200 at 72, 1k at 70, 800 at 67.5, 600 at 62 and so on. Since I figured Jailhouse might have made a mistake on the first interval's pace I adjusted it as I saw fit.

Splits: 6:04.34 (3:00), 4:50.94 (2:23), 3:34.25 (1:46), 2:54.46 (1:58), 2:16.94 (1:45), 1:39.74 (1:30), 64.51 (47.80), 30.62.

I had the luxury of Scotty D's company today on a large portion of the workout. The pacing has gotten just a touch out of his reach but we were able to make the most out of the workout. He played a big role in the 2k (ran 2 x 800), 1600, 1200 (ran 800), 1k (ran 800), 800 (ran 400), 600 (ran 200) and 400 (ran 200). I would really have been hurting without some help on those longer intervals. It's nice being able to relax again behind someone who can keep the pace clipping along.

Overall, the first 4 intervals went exceptionally well in terms of hitting the right pace and maintaining half the amount of rest. I was really wanting the last 4 intervals to serve as a switch from the aerobic system to the anaerobic system, but that switch didn't go as smoothly. I locked up just a bit the final 200 of the 800 meters which required me to take a bit more rest. I tried to get after it in the 600 but came through in like 64/65 feeling strained. I kept after it and remained focused but the wheels were coming off. Looking back on the workout I can say it was a step in the right direction. The legs will get used to 64s soon.