Friday, June 05, 2009

The 1K post

This is my 1000th post on this humble blog. There's been a few spelling mistakes and some grammatical mishaps, but after almost three years, it goes on. I hope my workout tonight matches this auspicious occasion. 

A tempo run at the track, with the goal of having a conservative first repetition, and at least 20 minutes of total quality running. The first 1600 ended up being so conservative, I lacked concentration, and was day dreaming during the last 1200m. 

1k warm up
A few drills with strides
3 X 1600m with 1:00 rest between (6:13, 6:06, 6:09)
1 X 1000m in 3:49
Jog home 

These types of reps are what Jack Daniels calls cruise intervals. I like that nomenclature. 


Runnato Cunnova said...

Get used to day-dreaming. It's called flow in some circles. 6:13 is 96% best-ever race pace. Think about it - if you can sleep through that, then you can build up to 6 or 7 of those repeats without taxing your body & mind. Hmmm... coupled with some specific strength & form work, you might find a training direction.

jill said...

Wow~~ Good on you for keeping up on your training and blogging!