December 14, 2017
Alright, well today was my first "speed" workout in a long time down at the track. I was happy and surprised to see two of my old running buddies there - Liliana and Scott - good friends from days past as a Gazelle.
We started at 5:30a and ran the long way around the lake to Austin High. After warmups, we jumped into a 1200/800/400 with 30s rest X 2 with a 2 min rest in between sets.
Lili and I started at the back of the pack and ran the first set together. It felt good to be running around that track again after so long away. So many memories of 20X400's- my favorite workout there-, running the length of the soccer field holding our breath, fire ant attacks during circuits, and mostly just fooling around and trash talking each other. I once pantzed Paul Pugh at the start of a 400 and ran away as fast as I could. He just stood there and didn't say anything. I still feel bad about that. Sorry Paul. Anyway, we finished with a set of 10/20s -which I am still horrible at- and jogged back to HQ. Another 7 miles in the bank. All in all a good workout. G cautioned me to keep my pace at around 1:45 per 400 for now to build volume rather than speed. I mostly kept that pace after he mentioned it. My sciatica has flared up but no issues with calves so I am happy with that. Here is a chart that shows my pace over the distance. Kind of fun to see the circuits represented this way.
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| Lili determined to crush her opponents |
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| Scott wearing Rogue gear as an incentive for Gazelles to give chase |
We started at 5:30a and ran the long way around the lake to Austin High. After warmups, we jumped into a 1200/800/400 with 30s rest X 2 with a 2 min rest in between sets.
Lili and I started at the back of the pack and ran the first set together. It felt good to be running around that track again after so long away. So many memories of 20X400's- my favorite workout there-, running the length of the soccer field holding our breath, fire ant attacks during circuits, and mostly just fooling around and trash talking each other. I once pantzed Paul Pugh at the start of a 400 and ran away as fast as I could. He just stood there and didn't say anything. I still feel bad about that. Sorry Paul. Anyway, we finished with a set of 10/20s -which I am still horrible at- and jogged back to HQ. Another 7 miles in the bank. All in all a good workout. G cautioned me to keep my pace at around 1:45 per 400 for now to build volume rather than speed. I mostly kept that pace after he mentioned it. My sciatica has flared up but no issues with calves so I am happy with that. Here is a chart that shows my pace over the distance. Kind of fun to see the circuits represented this way.
warm up to track warm ups 1200 800 400 1200 800 400 cool down
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