Speedwork Wednesday

Tonight I did a little speedwork.
I took part in the Running Room's 20 Minute Challenge, a good excuse to get together with other runners and score a free hat too!

I'm sticking to an Intermediate training Schedule and nothing on the Route Board at RR really fit my routine. I just did a long run last night so anything over 6K is too much.

I decided to do a little track workout. After warming up with a couple of nice short hills, I arrived at Brockton Oval in Stanley Park. My workout: 4 X 400 meter sprints alternated with 200 meter jogs.

There was a seasoned track runner at Brockton, so I had to look serious. I grabbed a couple sips of water and began my first 200 meter jog. At the midway point of the 400-meter track, I hit the gas and shifted into "run". I've been doing so much distance work lately that it was hard to switch out of marathon pace gear.

My first lap went by in 1:32. Not a bad start, but I left room for improvement. That rest jog feels good, but 200 meters goes by awfully quickly.

Second lap: 1:24. Okay, we're moving up in the world.

Third lap: 1:22. That's better, but barely. Time to see what poppa's got left in the tank!!!

Fourth lap: 1:15! That's right, folks. I don't know if that's good or not, but consistent improvement is.

It was so hot after that workout that I removed my shirt, positioned my head under a waterfountain and breathed relief. After a running back to my point of origin (with a hill sprint thrown in for good measure) I cycled the 10K home and ate some delicious food! What an awesome day!