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Steve T. ran: 10,289.4. Speed work...
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- 6 miles
- 00:45 time
- 07:05 pace
- 889 calories
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
9 :00.3 (Garmy catching his breath I guess)
10 01:21.3 (chase down lap)