PDS Track Workout

Time: 82:33
Distance: 10.88 miles

W/u: 23:33 for 3.00 miles
W/o: 4 sets of - 600 in 1:48, (90 sec), 400 in 65, (60 sec), 200 in 31 (3 mins between sets)
C/d: 26:49 for 3.02 miles

I learned that Billy, Brian, Spada, Paul and Jay were going to be running a workout on the PDS track this morning early. The plan was to start things off at 6:00 am. I didn't have a workout that was similar to theirs, but having company on the oval is always nice. Paul, Spada, Brian and Jay were doing 1 x 2 miles, 2 x 1 mile, 4 x 400 meters. Billy was jumping in the working during the mile repeats and doing the rest.

This morning's temps were a lot cooler than last Friday, at least a lot less humid. There was almost a slight chill in the air when I started my warm up. The purpose of the workout was to run fast and relaxed with a short jog recovery. After the 600m I would jog 200m and stand around. After the 400m I would try to time my 200m recovery to be exactly 1 minute and roll into the 200m. I took a full 400m recovery between sets and would stand around for about a minute before running hard again.

Splits:
1:48.78 (90), 65.15 (61), 30.36 (3:01) - I couldn't see my watch that well and just ran off feel
1:47.78 (90), 64.43 (63), 30.47 (3:01) - Body was getting used to the splits and felt recovered at the end of the rest
1:47.80 (91), 63.60 (60), 32.00 (3:00) - Not sure what happened during the 200
1:46.10 (65), 61.95 (59), 29.41 - Took shorter rest after the 600m to chase down the group on my 400m
32:11 total for 4.86 miles

I'm pleased with the splits and how I felt. It wasn't too taxing of a workout to be honest. The 600m was about 5k pace, the 400m about mile pace and the 200m were glorified strides. On the final set it just worked out to where the group and I were going to start at about the same time. I figured they were running between 66 and 72 seconds so I gave them a bit of a head start and cut my rest short. I caught the back of the pack along the backstretch and worked my way up. Down the homestretch I reeled in Brian and Billy but couldn't track down Paul. The 61.95 split was exciting to see.

The cool down was just as interesting as the workout today. Paul, Billy, Jay and I ran down Sardis toward Paul's house for about 1.5 miles. Jay and I turned back to get in a solid 3 mile post-workout shakeout. Our pace was hovering around 8:30-9:00 and a pile of garbage bags filled with grass clippings laid in the middle of the sidewalk. Somehow Jay managed to catch his foot on one of the bags and was slammed to the ground. It wasn't pretty. He jumped up and asked how bad it was. All I could say was that I'm sure showering was going to sting a bit. We were still 800m from the cars and Jay's wounds only got redder. Good thing he's going to the Bahamas on Friday because I hear the piranhas are huge down there. Lauren will certainly be safe swimming with him this vacation.