I decided to try my luck at the weekly GCS track workout last night. Although I've only been running again for about a week I thought the workout was manageable, 4 x 1 mile repeats with 800m rest. I settled in with the second group, most of whom I guessed would be running between 6:00 and 6:30 pace.
I let others in the group pace the first mile and stayed tucked in the middle but I thought it felt a little slow and a little erratic so I decided to pace the group on the remaining miles, keeping each 400m split in the 1:30 to 1:32 range. Once I get dialed in I can generally run pretty consistent, repeatable laps.
Splits for the workout:
Mile 1 6:20
Mile 2 6:08
Mile 3 6:04
Mile 4 6:00
Effort wise it felt comfortably hard but this was obviously the fastest my legs moved in a very long time so my legs were pretty sore by the 4th mile repeat. So with a couple of miles for a warm up and a couple more for a cool down I ended up with 9+ miles for the day. Probably more than I should have so today is what I refer to as a grow day. No running for me.
6 comments:
Great to see you back at it again Steve! Thanks for the water stop today...sorry I didn't have time to stop and chat ;)
Steve,
Sounds like you on the road to recovery. Keep up the good work.
Steve,
I wanted to reiterate what Double J said about the water stop at mile 5. Good to see your back to running.
DQ
Thanks guys, good to BE running.
David, sorry my daughter offered you water and then took it away :-)
I told my kids not to give water to the insanely talented CMS runners, just to make it fair for the mere mortals out there...some listened, some did not!
Seriously, good race guys.
I thought she might just be afraid of my ugly mug.
I had just choked down an apple- cinnamon (must be in respect the Applefest 1/2 marathon) power gel and I couldn't speak. Thanks. again.
Hi Steve, I thought I might have recognized you at the Pack H20 stop about mile 5. ...I wasn't moving as fast as these other speedsters who wrote but was in a daze, groove...?
Love the new stone image on top.
emily trespas
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