Cutting Shapes at UNCC

Time: ~64:45
Distance: 9.46 miles

W/u: 24:09 for 3.11 miles
W/o: 16 x 400. First set: 8 x 400 in 71-72 w/ 30 sec. rest; (3 min. between) Second set: 8 x 400 in 66-67 w/ 1 min. rest
C/d: 19:10 for 2.10 miles

This morning I had some stuff to drop off at a bike shop across the street from UNCC, but I also needed to put in a workout. I decided that I would try using the track for my session of cutting shapes. It look to be a tough workout on paper but I was mentally prepared for it. I knew the first set was designed to tire out the legs while the second set was the heart of the effort. It turned out really well.

Splits:
71.98 (31), 70.60 (30), 72.17 (31), 69.40 (31);
70.88 (30), 70.68 (31), 70.05 (31), 70.72

(3:00)

67.31 (60), 65.02 (61), 66.90 (61), 67.08 (60);
66.27 (61), 66.43 (61), 68.43 (60), 61.82

When I arrived to the track, two former/current UNCC athletes were getting started to run some mile repeats. The one guy still in school specialized in the 800 so his splits weren't too taxing for the summer schedule. I asked for permission to use the track and they were all for it. They even liked my Karhu racing flats.

The first set had a comfortable pace with limited rest. I had just enough time to finish the repeat, turn around, catch a deep breath and start running again. I felt good, but not great. In between sets I took a lap recovery and drank water to rehydrate. I toweled off quickly before starting set two.

The second set was much tougher because the wind started to swirl on the backstretch. I stopped looking at my 200m splits and was just running hard. It was good to close the final 400m a bit quicker with something still in the tank. My second to last interval was soft because I yelled at the UNCC athletes to take one of my cards and didn't get off the line very well.

Overall, a good solid track session. I think I can run more relaxed, but for being solo I'll take it.