To be honest, I was worried that it was going to be a great place to get cooked with Fred’s Coffee saying it was 88 degrees as I went by.
I seriously thought about changing my workout to the Colby Trails, but I know that I really need to work on my speed, so I figured if it got too hot, I could bail and run the trails.
Actually, while it was HOT running on the track, there was a little breeze and it got a bit cloudy about half-way through the workout. It definitely was not as bad as yesterday!
Lanes 1-3 are closed to “jogging”, so I ran most everything in lane 4 on the fast laps and lane 6 on the recovery laps, which means it was further than 400m, so I am just going with 4 laps equaling a mile for the workout’s total mileage. Each fast lap had a slow recovery lap after it.
Below are my stats for this track workout:
1.0 mile warm-up 9:05
1.0 mile fast – 6:59
Yesss!!! I broke the 7:00 minute barrier for the first time in a long, long time . It was close though.
- 400 – 95:79
- 400 – 94:90
- 400 – 96:90
- 400 – 96:88
- 400 – 96:33
- 400 – 100:27
- 400 – 97:06
1.0 mile cool down 10:11
Total Distance: 6.7 (actually closer to 6.8 or 6.9 but hey close enough)
It was a tough workout for me, I wanted to get close to the 90 second range, but the heat and the added distance per lap made it just a little too much for right now. I will get there though. The last two fast 400s were a little slow, but the heat had taken its toll and I was beat.
I did notice that the Nike Free 4.0 felt, well spongy on the track. It seemed like I had to put more effort into my laps to run faster on a rubberized track with them. Oh I went fast enough, but it just felt like they were too soft for faster track running.
Running repeats by yourself is tough mentally and I find that those last 400’s would be a little faster with someone there to push me a little bit.
Overall, I am very happy with the workout, I felt more in control of my running form today and didn’t get all discombobulated when I was running faster, like I did last week. So I am noticing some improvement – which is good .
It was good to see this on the last lap .
Run While You Can and Keep smiling – Good things will happen! 🙂