friends again

i am officially friends with the track again after our little fight last week.  i was determined to make this a better workout and repeated 3 words to myself all day.

pacing

control

progression

these are going to be my new key words before track workouts.  i got there, did my warm up and repeated those words to myself. 

our workout today was 4×800 (start at 10kish pace and get faster) with 90 second rest in between intervals, 200 rest, then 4×400 (5kish pace) with ~90 second rest.  after drills and strides, we were off!

800s:
1 – 3:34.1 controlled, right where i wanted to be
2 – 3:31.0 a little faster, still in control
3 – 3:30.2 we were told to be one second faster, nailed it
4 – 3:28.6  and another second+ faster… negative split the workout!

400s:
1 – 1:42.1 controlled, right on target again
2 – 1:41.4 little faster
3 – 1:42.6 pace slipped a little but that’s ok, almost done!
4 – 1:40.5 last one, make it the fastest!

i finished this workout with a smile.  i felt great, i felt in control and i got faster as i went.  exactly how i like my track workouts to be!  i decided we could be friends again after last week :)

total intervals: 3.0 miles/20:50.5/6:56 avg pace

total workout with warm up and cool down: 5.0 miles/42:04/8:25 avg pace

this morning i got up early and met my girls tara and kristin for an early morning run.  it was perfect weather, we got to see the sun come up and we got to see a bunch of baby ducks!  the mornings are so nice right now and i enjoyed every second of this run with my friends.

8.1 miles/1:15:06/9:16 avg pace

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17 Responses to friends again

  1. Kristina @goodnweird.com June 10, 2010 at 7:22 am #

    nice workout! i totally missed my speed-work this week. i'm going to pay next week with 1600s.

  2. Tara June 10, 2010 at 7:54 am #

    Glad you and the track are bff's again ;) I am so glad we woke up thismorning to run! It was great out ♥

    I read your story and I loved it! Happy we got to start our running careers together :)

  3. sunapeegirl June 10, 2010 at 8:53 am #

    Great workout!

  4. Marlene June 10, 2010 at 9:38 am #

    Now THAT is hot to nail a track workout! I'm going to borrow your three words for my next interval session!

  5. runnernic.com June 10, 2010 at 9:50 am #

    Nice job on the track workouts! i'm about to start copying you and make wednesday track day!!! :)

  6. copiaverborum June 10, 2010 at 9:55 am #

    Great!

    I'm always running the numbers in my head when I do track workouts. I know exactly what time I need to be at then I cross each 200 for my 800 repeats. Then again, for the 400's. I love when it works!

  7. Jamie June 10, 2010 at 10:25 am #

    Wow! Fantastic job!

  8. Chic Runner June 10, 2010 at 10:37 am #

    I miss the track :( I shall go out and run it again sometimes soon. you are inspiring me to get out there!

  9. marathonmaiden June 10, 2010 at 10:48 am #

    i want to be friends with the track! looks like it's taking care of you :) soooo speedy!

  10. J June 10, 2010 at 10:49 am #

    Great job on that track workout! You rocked it girl!! That is really awesome!! How do you fit those really long runs in the morning? I guess I could go into work later but the traffic is horrible!

  11. Denise June 10, 2010 at 12:26 pm #

    nice!!! i'm glad you and the track are buddies again!

  12. the dawn June 10, 2010 at 12:56 pm #

    Way to be!! I love setting a goal, having a plan and then killing it! So happy for you and it makes me so excited to get through this recovery time and get back out to the track. I'm also thinking about looking for a club and/or team because of how much you've been enjoying your's. Thanks for the inspiration!

  13. Emz June 10, 2010 at 1:38 pm #

    impressive!

    Way to go!

    I am just now really starting to enjoy 800's!! EXCELLENT!!

  14. teacherwoman June 10, 2010 at 2:48 pm #

    Woot woot! I love your speed!

  15. Heather June 10, 2010 at 5:19 pm #

    Great track workout!

  16. Steel Springs June 10, 2010 at 8:16 pm #

    Awesome job on the track workout! I find the pacing so difficult. You really did nail it!

  17. lindsay June 11, 2010 at 9:12 am #

    I keep reading "aggression" instead of progression. I suppose that kinda works too? :) Awesome job! You always make me want to go for a tough speed workout but then I get home and I'm like… eh, let's just get in some easy miles ;-)

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