5mi. Our warm summer weather allows for local runners to branch out into triathlons, spending some of our training time with a 20+mph bike breeze or swimming. It’s also a great time to “gut” through workouts that build a really strong runner. That describes today’s effort.
We had a good series of 300, 400 and 500m sprints, and a 1200m at the end. What a still and humid day for this. Not even the trees in the far corner of the field gave cooler air. It was hot and dead calm
1mi warmup jog
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
500m w/100m recovery
500m w/100m recovery
500m w/no recovery
1200m
1 mi cooldown jog
It’s back to me bringing shampoo and a towel to hose off and go home “wet but not smelly wet.” I didn’t have the stuff with me today, so I rinsed off and used my car seat cover to make it home without soaking my driver’s seat. This is the first time in months I’ve used the outdoor hose at Benjamin Track. When I turned it on – nothing happened. I quickly figured out it was just a kink in the length of the hose. I’ll be ready for a summer full of warm workouts now.
drun4fun 