I haven't gone this fast in a while. (Read 601 times)

Runnerjohn

Certifiably Insane

posted: 5/23/2009 at 10:54 AM
modified: 5/23/2009 at 10:55 AM

That was a good workout last night. I'm finally getting back in my groove after having to take some time off for my knee and a pulled soleus. These are a bit faster than I was scheduled to run. They felt good, though, and I wasn't really struggling at any time. I was a bit tired and sore from all the Tempo miles I've done this week.

1.5 warm up to the middle school track (a brutal beast made of crushed limestone and asphalt)

Stretching, strides

4 x 200 fast / 200 easy (:39, :38:, :37, :36)

2 x 400 fast / 400 easy (75, 76)

1 x 800 fast / 800 easy (2:37 with splits of 77 and 80) (I knew I was too fast, so eased off a bit the last lap)

2 x 400 fast / 400 easy (73, 74)

4 x 200 fast / 200 easy (:35, :36, :36, :34)

3.5 easy cooldown on the Rivergreenway for about 10 miles total.

Not too bad for an old man! Maybe my 5K times won't be as slow this summer as what I was thinking. My son always teases me that I have to use a walker to get around. I must have had the one with the wheels on the bottom for that workout.

On the road since 1978! "To be good is not enough when you dream of being great." I am not obsessed! I'm just INTENSE! "Nothing is foolproof to a talented fool." Why? Because race results stay on Google forever! (Reasonably recent) PR's: 5K - 16:40 10K - 35:04 HM - 1:18:30

girmann

Giant Flaming Dork

posted: 5/23/2009 at 1:40 PM

Quote from Runnerjohn on 5/23/2009 at 10:54 AM:

That was a good workout last night. I'm finally getting back in my groove after having to take some time off for my knee and a pulled soleus. These are a bit faster than I was scheduled to run. They felt good, though, and I wasn't really struggling at any time. I was a bit tired and sore from all the Tempo miles I've done this week.

1.5 warm up to the middle school track (a brutal beast made of crushed limestone and asphalt)
Stretching, strides
4 x 200 fast / 200 easy (:39, :38:, :37, :36)
2 x 400 fast / 400 easy (75, 76)
1 x 800 fast / 800 easy (2:37 with splits of 77 and 80) (I knew I was too fast, so eased off a bit the last lap)
2 x 400 fast / 400 easy (73, 74)
4 x 200 fast / 200 easy (:35, :36, :36, :34)
3.5 easy cooldown on the Rivergreenway for about 10 miles total.

Not too bad for an old man! Maybe my 5K times won't be as slow this summer as what I was thinking. My son always teases me that I have to use a walker to get around. I must have had the one with the wheels on the bottom for that workout.

Wow... your 1x800 in the middle there was faster than my 800 PR in high school..

http://xkcd.com/621/