- Site:
- http://www.athlinks.com/racer.aspx?rid=23519527
- Miles:
- 6826 total / 830 in 2013
- Goal:
2013 Goals: 1) 2013 running miles; 2) A new marathon PR - DONE 4/15; 3) Get into LONDON! - FAILED 4) Inspire and motivate others to be their best.
Steve T. ran: 10,289.4. Speed work...
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- 6 miles
- 00:45 time
- 07:05 pace
- 889 calories
- details
10,289.4. Speed work day 1 went ok. Subsequent speedwork postings will be shorter, I promise.
Far too warm and muggy, really, I ran a two mile warm up to the HS track (quite convenient that it'is exactly 2 miles from home to the track). Fearful (it would be open) and hopeful (it wouldn't) of what was ahead of me, I made it to the track to find two ladies running some casual laps. At least I wasn't out there alone. But then again, would they think this shirtless guy was some kind of creeper or a show off? Oh well. I had work to do.
I paused at the track looking for a marker on the ground so I could accurately track my start and stop points when the ladies passed me. Surely they saw me. This would be the first track workout in which I would use Garmy to keep my splits. Giving them about a 100 yard lead, I took off at what felt like a hard 90% effort. (For this first session, I figured I would do 3 x 800 with an active recovery between and try to cover the 800's in 3:00. Quick math meant that I had to hit the 400 split in 1:30. Seemed reasonable, but I still wasn't sure.) I caught them, strolling side-by-side in lanes 1 and 2 in less than 150 yards and when I did, the one on the inside screamed and literally jumped into her friend in lane 2. I yelled "sorry" as I went by on the inside.
First 400 split at 1:27 (see all below) felt good despite the horrible humidity. A little faster than my 1:30 goal, but no issues. Held that pace through the next 400 to finish the 800 in 2:53. Not bad for a first one. Second one was a very consistent 2:54.
Somewhere after I was finishing up my active recovery lap, but before starting my final 800, a guy joined the ladies to run some sprints just ahead of me. As it turned out, they would sprint the straights and jog the curves. Being that this was a track, they were sprinting, I love a challenge and like my dumb dog likes to chase cars, what harm would it do to try to chase them down? I picked up the speed and caught them before the first turn as they slowed to jog. Success. I backed down and hit that 400 split in 1:21. Nice! Old man still has legs. Finished up the second 400 to finish in 2:48 before taking a cool down lap and the two mile cool down run home. Let's see what next week brings. As for today, I'm happy with the work and results.
1 08:16.3 Old man first mile
2 07:45.7
3 01:27.4
4 01:26.2
5 02:13.7
6 01:27.8
7 01:27.0
8 02:25.9
9 :00.3 (Garmy catching his breath I guess)
10 01:21.3 (chase down lap)
11 01:27.0
12 07:48.5
13 07:12.2
14 02:00.3
What? Only a 90% effort? What happened to giving it your all? Surely you had that other 10% to give ;) Nice day at the track!
10 months ago • Like
Magic Mike, slow down the movie!! I'm grabbing the seat in front of me!! WHAT HAPPENS NEXT!!!!!!!!! Did u swing your shirt around on your finger when u passed them?
10 months ago • Like • 1 person
Nice consistency Steve!
10 months ago • Like
LOL! I vote that you swing your shirt around your finger when you pass them too. Great run Steve!
10 months ago • Like
HAHAHA! You would totally would! Nice workout Steve! Were you doing Yasso 800s?
10 months ago • Like
Nice job on the track!
10 months ago • Like
90% in this weather is 110% any other time. Nice work!
10 months ago • Like • 1 person
Fantastic pace, great job!
10 months ago • Like
Wow! Way to get it DONE Steve! Awesome speedwork bro!
10 months ago
Great stuff Steve! Nice job using the people on the track to simulate passing the competition in a race.
10 months ago • Like • 1 person
That Old Man First Mile was enough to impress me. Great work. Did you yell "Track!" every time you passed them?!
10 months ago • Like
Just GREAT Steve!!! Nice Workout!
10 months ago
Thank you! @Rachelle - you crack me up. @Diane - I think Patrick J hit it on the head. Plus these 800's are run at 5K pace. @Zeus - Yes. Going to build up and then switch to fast mile repeats.
10 months ago • Like
Good set of 800's Steve, that's some impressive speed, especially when it's something you haven't been working on a lot of late.
10 months ago • Like
Fantastic!
10 months ago • Like
nice speed session !
10 months ago • Like
Nice work! As a slow runner, I made note that I can't even keep up on your warm up/"old man mile";)
10 months ago • Like • 1 person
Nice track work on a muggy day. Way to finish strong!
10 months ago • Like
Awesome track workout Steve! Geez really impressive considering you nailed it right out of the gate! Bet those ladies thought you were superhuman!! :)
10 months ago • Like