Speed workout, take one...
This entry was posted on 3/31/2011 3:12 PM and is filed under uncategorized.
Despite some cold, rainy, breezy conditions, I got my first speed workout in this morning. Instead of running on the track, I decided to go back to the Manasquan bike trail. There are 1/4 miles marked out, and it's straight, so I didn't have to worry about running hard on turns. The slight elevation change adds a bit of a challenge, but it's more like a road race so that's good.
Today's workout was a ladder: 200, 400, 800, mile, mile, 800, 400, 200. Recoveries were half the distance of the rep, except for the miles, they had a 600m recovery. My goal for today was to go hard on the ascending half, then harder on the descent. I pretty much nailed it, but it was definitely a tough workout. Splits were 36, 76, 2:52, 5:54, 5:47, 2:42, 78, 35. The first mile felt a lot harder than the second one, and the second 400 was run in the opposite direction from the first one (into the wind and slightly uphill.) Overall, I was pleased with how I felt. I'll repeat this same workout for the next few weeks and hopefully it should feel easier and get faster.
With warm up and cool down, it was 10 for the day @ 1:13. Short easy recovery tomorrow.
