5mi. On Grandiflora Road in Palm Beach Gardens, we’ve got a place to run fast. It’s like a track workout, outside of the fenced high school where we would normally run a track session.
Paul, the usual coach, has taken some time off the usual weekday runs, he is staying closer to home. We see him on Saturdays our along the beach road. He marked the Grandiflora Rd in 100m intervals. This makes for an 800m oval with 100m segments. This allows us to piece together a 4800m (Approx. 3 miles) workout broken into intervals and recoveries.
We begin with a 1 mile warmup and end with the same for a cool down. Today I got to select the interval distances and with that, take the jeers and all that come with being “that person.” Here’s the workout —
1 mile warmup jog
800m w/100m recovery
300m w/100m recovery
300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
400m w/100m recovery
400m w/100m recovery
600m w/200m recovery
1000m
1 mile cool down jog
Running with us today were Kyle, John, Maureen, Daniel, and Gary. Daniel was running fast for most of the intervals, then on the final one experienced a side stitch. I was happy running fast like last week, I felt the humidity and speed affecting my breath at the end of the 600m and 1000m sprints.
I am almost done with my 11 lb bag of Impact Whey Protein that I use to make recovery shakes with for the end of most runs. Time for a new one – this has lasted me slightly longer than the whole Two Rivers Marathon training schedule that began in December. Get ready for another one of those beginning in May…
-dm
drun4fun 