4 mi. With a surprisingly cool morning, we still pull only 12 guys and Randy Garvey for the track workout. Something must have been happening in the daytime at Benjamin High School, because the sidelines had all the hurdles out and three white party tents were setup along the field. Paul ran the intervals, so his bronchitis and sore leg must be healing. He asked about Walter and when he would see him running again.
The intervals were centered on three 1000m runs separated by 300m dashes with 100m recoveries. The sun starts to rise as I’m leaving the track. Soon it will be summer out of school and I can stay for the cooldowns. There are fast guys I’ve never seen run before… and some regulars that have increased their speed as well. I know my focus is endurance for the summer, but it plays well for me to run quick once a week too.
1 mile warmup jog
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery at “marathon pace.” I definitely went faster than 7 min miles.
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery at “10k pace.” This was my best interval, most control and concentration thru the laps.
300m w/100m recovery
1000m w/200m recovery at “5k pace.”
I stayed in 5th place among the guys, until the final 75 meters whn Brandon LeBar ran past. Some of his intervals save speed til the last push. I ran well for the morning, Skechers shoes felt good and light, ankle on the right side has sensitivity on the outer side but worked well.
drun4fun 