Thursday night track workout
Tonight’s track workout was a repeat of last Saturday’s “simple” ladder: 200m/400m/600m/800m with 200m/300m/400m jog recovery between the fast repeats. Pace was based on a planned 5:00 minute mile and again proved to be a pretty tough workout, although I must admit I feel better about tonight than last Saturday. I managed to find a 50 minute slot between thunder storms and was quite lucky to miss the lightning on the way home.
The 2 mile warm up was quite uneventful. I was hoping to run on the synthetic athletics track at Landstown High School, but there was already a kid’s practice in progress. Luckily the Middle School is only another half mile away so that was where I headed. I took advantage of this extra distance to run a few 50m striders and get my legs ready for the workout ahead.
The 200m took 36.8 seconds, 400m 1:14, 600m 1:56.9 and the 800m 2:41.5, all of them faster than last week with the exception of the 600m. I must be honest and admit I held back just a little after crashing big-time in the final 800m last Saturday. I didn’t want that to happen again and it kind of paid off, as I was able to run a 2:41.5 compared to the 2:53 of last week. The workout was by no means easy, and it’s only going to get tougher as the weeks go on, as I not only climb the “ladder” but have to come back down - all at mile goal pace.
| Date | 200m | 400m | 600m | 800m | 600m | 400m | 200m | Max HR |
|---|---|---|---|---|---|---|---|---|
| 6/3 | 39.0 | 1:16.0 | 1:55.0 | 2:53.0 | 174 | |||
| 6/8 | 36.8 | 1:14.0 | 1:56.9 | 2:41.5 | 176 | |||
| Goal pace: | 37.5 | 1:15.0 | 1:52.5 | 2:30.0 | 1:52.5 | 1:15.0 | 37.5 |
Next week is the same workout with an extra 600m after the 800m - should be interesting…
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