Twelve Quarters

5 mi Today, 7/11 and it’s time for track. I came early enough to run a warmup on Alton Rd plus visit a porta potty in the neighborhood-to-be near the rec center.

Lisa Cox joined this run, her first ever track session. Since we don’t have many people doing our late start for summer hours, Pail puts the workout on a small dry erase board. Each runner can go at their own pace.

My first few were slower, with the first one being the longest. I stopped momentarily twice to move two hurdles off the track surface. I wanted to decline in times for each interval. All but #9 were quicker than the ones before, on that one I experimented with using a higher turnover.

More proof that warmup and your first few intervals can yield faster performances later in the session.

And – Today is Free Slurpee Day!

1 Mile warmup jog

1:37 w/100m recovery

1:35 w/100m recovery

1:33 w/100m recovery

1:33 w/100m recovery

1:31 w/100m recovery

1:29 w/100m recovery

1:27 w/100m recovery

1:26 w/100m recovery

1:27 w/100m recovery

1:26 w/100m recovery

1:23 w/100m recovery

1:17

1 Mile cooldown jog.

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