I love speedwork

I got on the track last night for the first time in many moons. Most of my Ultra training was on the roads since there was not a lot of need for repeat 800s or 1600s. Now that I am getting back into running shape and my base miles are increasing I figured it was ok to hop on the track last night. I would have just run at home but I was really pressed for time so I headed to the track and figured I would run until the training groups showed up.

Here was my workout:

13 minute warm up
400 @ 1:28
400 easy paced (2:00)
400 @ 1:27
400 easy (2:00)
400 @ 1:27
400 easy (2:00)
400 @ 1:26
13 minutes of running
400 @ 1:25
cool down

the 400s were no where near where I was running during marathon training last year but I was not trying to run hard - the key to the workout was being consistent and steady in my pace - i wanted my recovery laps to remain at the same speed and wanted each 400 to get a tad faster each time.

oh yea - I rode for 75 minutes earlier in the day.

I can not complain - I hope the upcoming races will help race me in to shape and will be ready to roll in October.