Got out with the old Tuesday crowd tonight in the cold cold wind for a track workout.
Tonight I really tried to focus on running tall and with a quick turnover. I focused on matching Bs turnover precisely. I think the results were good. I tried to keep my turnover rate high while keeping my PRE (Perceived rate of exertion, right Bold?) at what the workout called for. Hal called for 7*800s but I went with the group plan. Which also got altered due to nasty weather. I was up for the rest of the workout but in hindsight it is probably better I didn't get in quite so many miles. The calf is a little tender now but felt good during the run.
Run Down:
mile warm up
400 drills
10 400s (200 rest between each 400, 400 rest between the sets of 4)
1:52.14 ez
1:39.54 med
1:33.10 hard
1:25.12 harder
1:55.81 ez
1:38.87 med
1:31.54 hard
1:27.21 harder
1:32.54 med
1:25.94 hard
1 mile cool down
Total around 5.75 miles
10 comments:
I miss the track workouts. You folks still use the Independence track?
Yeah CKs crowd is in Independence, that's where I went tonight, but most weeks I will be with the SERC crowd in Solon since it is closer to family and I can do dinner there afterwards.
Nice running! I like the P.R.E notion. Careful with the calf.
woohoo ... smokin it Elizabeth!
I'm glad your calf is feeling ok.
signed your friend: flotsam
Way to knock out some good speedwork! :) This wind is killer, eh? I've got some hill repeats today...gonna head to the Valley as hopefully it won't be quite as windy! :)
I haven't did a track workout since 9th grade...hopefully I can make it to the Solon ones once they start. I am assuming from your comment that SERC will be starting some track workouts in the Solon area???
Elizabeth,
I am curious. What drills do u do??
This 800s sound so much fun (and fast).
Nice job!
Nice workout and nice pace.
Post a Comment