Steve - 4.7

Ok time for another boring post recounting a precise track workout. Luke's recipe called for 3x3x300m. I did 200m slow jog in between each interval and 600m slow jog in between each set. My goal was to be right around 5:00 minute mile pace, which is a hair slower than 57 seconds for a 300. But I didn't want to strain too much or give an all-out effort to hit these times. Plus, it was almost 90 degrees when I ran at 3pm. Here are the times:

60, 57.95, 60.26
58.8, 56.69, 56.8,
57.98, 57.14, 54.3

I was able to stay on pace for the most part. The last interval I wanted to trim another few seconds and went into another gear, but it wasn't my all-out, on my toes gear. I definitely didn't sprint this workout. It was probably more like 88% effort. There's a chance I could run a 400m leg of a relay next week, so I'll be ready if called upon.

Oh, I almost pulled a Luke with my key too. I had my car door key in my pocket loose, but it fell out when I was doing some dynamic stretching in the grass. I didn't realize this until I got back to my car and my pocket was empty. Luckily, it was still in the grass and didn't require much effort to find.

2700m speedwork. wup 1 mi. cd .5 . recovery 1200+1200.

Steve - 4.5

Track workout. 2x1000. 5-6 min recovery between. Convinced a friend of mine from the Flyers to join me. He's an 18 low 5k guy. 1000s are tough to run. The second 400 really sucks. It's hard to pace. I am pretty pleased with the results though. We decided to throw in a 200 for the hell of it and I ran my fastest 200 (31) in a couple years. Felt really good. Here are the times:

1000 -3:20 (78, 82, 40)
1000-3:25 (80, 85, 40)
200-31

Steve - 7.75

Todays speed workout with the flyers called for 6x800. Since I just did a grueling session with Luke on Sunday, I wanted to take it easy a bit. I started out nice and slow and then started to pick up toward the end. I figured a friend of mine who always runs too hard at the beginning and dies at the end of workouts would be at about the same pace as me at the end. He was fading when we got to the 6th rep and I was primed to finish strong. We hit the first 400 in 88 and with some urging from my friend, closed in 85 for a 2:53. It was hard but not too hard. Here are the splits:

3:09 (95, 94)
3:10 (96, 94)
3:06 (95, 91)
3:00 (90, 90)
3:01 (91, 90)
2:53 (88, 85)

400 recovery between each interval. 1.5 mile warmup , 2 mile cd. 3
miles of intervals. In retrospect, I probably should have gone easier
since the muscle right above my knee has been hurting for a few days.