I guess summer is right around the corner. When I started my run at 5 am this morning it was 75 degrees and by the time I finished it was 80. I went to the track for the first time in over a year today to do my speed work. I did all my speed work over the last year on the TM. I figured it was time to graduate to big boy running and go to the track.
I drove to the track, then did 2 warm up miles on the road. Then I hit the track. I started with 8 x 150m In/Out sprints (50m build up/ 50m at 90 to 95% of an all out sprint/ 50m cruise) with 250m very slow recovery jog.
Then I did 1 mile recovery jog and then 4 x 1mile with 400m walk recovery. Splits: 6:12 (on the first mile I realized just how much the pevious sprints had taken out of me), 6:11, 6:13, and 6:22 (I completely fell apart on this last mile.) I then finished with 3 mile cool down on the roads.
It fet great to be back at the track and running fast. I found that I have not run all out much probably since my days of playing soccer and my form was choppy. I need to work on running smoothly at a full sprint. I think it will help with my form when I step back to my normal speeds.
Total run 13 miles, 1:41:?? | 