Wednesday, June 3, 2009
Well track night was quite a workout. I looked forward to a tough one though as I am working toward some faster races. Also after slightly more than a week from the 50k I feel pretty rested up and expect to have no problem with the speed. I am hoping the long trail running base working up to the 50k will allow me to excel with some better quality 10Ks without my usual injuries. So far I am on track and feel extremely healthy.
I must admit that the pleasantly warm temps and cooling breeze today had me thinking of playing track hookey and hitting the trails......my mind shifted to Bradbury....I had to over ride those tempting thoughts and once I got to track, I was fine.Bradbury will have to wait til this weekend.
After a 2 mile warmup and plenty of form runs with customary drills, we ran 3x200 sprints with 100 jog recovery. The plan was to run 100% of mile time which was .53 splits for me. As usual I got caught up in the workout and ran .46,.49.47 splits......so a bit faster than planned.
Next we worked on down hill running, uphill running and running up stairs. This was very taxing and I dreaded the thought of the 12x 400s coming next. I think I would rather had run the 400s first but it wasn't my choice.
The plan for the 400s was 3 sets of 4 progressively faster to mirror negative splits.
This is not a problem for me as I usually run negatives anyway. Actually I struggled to follow the planned splits and ran faster. This was ok though as I sped up each set and still ran negative.
3x200 @ 100% (.53) ran .46,.49, .47 so 120% of mile time
3 sets of 4x4
1st set @80% (2:00) ran 1:51,1:59, 1:56, 2:04 100 jog recovery between
2nd set @90% (1:55) ran 1:53, 1:51, 1:47, 1:54 100 jog recovery between
3rd set @ 95% (1:50) ran 1:48, 1:47, 1:41, 1:37 good kick at end of 4th lap.
1/2 mile cooldown run
Toatal milage for the night 7.8 miles.