Thursday, April 9, 2009

DC Track Workout

Thursday evening I ran down to Joe Walker MS to help out at the Desert Christian HS track workout. They have a great group of freshman who, if they keep it up, will all be great runners by the time they are seniors.

It is only 1.5 miles from my house to the track there so I am excited to do some great track workouts. On my warm up run I caught up with Dale Lister who was on mile 6 of a 20 mile fast finish run.

The track workout today was (800, 600, 400, 200) x2.

My splits were roughly 2:50, 2:08, :80, :33 on the first set.

The 2nd set was faster 2:46, 1:58, :76, :30.

Finished with a 2 mile cool down.

Total mileage for the day was 7 miles.
One kid said the workout was easier than he expected.
Our rest intervals were a little long.

The wind was very strong this evening.
My calves are sore tonight, they will be worse in the morning.
I am ready to start one track workout a week until the end of May.
The workouts will be short and speedy before attempting my sub 5 min 1600m.
I may need some help on that one.
I would also like to attempt a sub 11 min 3200m.

1 comment:

Anonymous said...

I extended the rest to 1:2 due to the wind. The wind takes its toll. I never take anything these kids say to be fact. Zac has the fastest mile this season of any of the kids and he rated the workout a 10.
Thanks for helping out Karl!