I made my way to the track this morning with what Jack Daniels calls a "mix" workout -- a relatively fewer number of intervals over all, with the paces moving progressively faster. My body seemed to be creaking and groaning as I walked up the hill and started my warm up. My foot certainly didn't feel 100% with the ongoing PF issue, which is usually worse in the mornings.
It was a beautiful morning and there were loads of people walking or jogging at the track. This is the time of day the majority of people seem to use it. I ended up with the following workout(400m jog between tempos, and 2 min. complete rest between intervals):
2K warmup on the grass
3X1K at tempo pace: 3:55, 3:56, 3:58 (all a bit slow)
2X1K at interval pace: 3:31, 3:31
4X200m in 33-34 sec.
Afterward, I walked around the track with my family who had decided to meet me there, a nice surprise. We then met up with a group of four masters runners who regularly compete at the B.C. senior games (I think) and had a chat while walking a few laps with them. It was a nice way to end my workout, by talking to these athletes.
3 comments:
Good Morning Lawrence!
I think that once you are done your half, you have to chuck JD and crack some faster repeats at the track.
3:56 is a bit too soft for you even for tempo repeats - maybe good for the half, but cheating your own ability for speed I think.
Lisa and I are trying to go on Wednesday mornings to the track and we would love to do a session with you. Recently, we have been going at about 11:30 AM. What times are you going at?
Lorne
Thanks for your comments Lorne. I'd like to speak to you about the paces you think I should repeats.
"Chuck JD" you say? Wow, he's been my bible for running the last 3-4 years.....
The time of my Wed. track sessions vary according to my work schedule, but I'd love to meet with you guys when I can. It looks like I'm not working, the next 3 wed.
3:39 to 3:45 is closer to it, don't you think?
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