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.
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!
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!
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