Friday, August 3, 2012

Speed Sessions

Hello Runners!,
It's been a couple of weeks since my last post, and I must admit, not a lot has happened.  I've hit the track four times in the past two weeks to do speed workouts.  My weekly mileage totals haven't been too high, only around 35mpw.  Instead of a long post, i will just give a quick summary of my speed sessions since the last timed mile.

Tuesday, July 24th (QUARTERS)
6x400m & 2x200m (90 second rest between each quarter, 3 minutes rest between sets)
Set 1: 81, 79, 77, 76; 
Set 2: 71, 70
2x200s: 34, 34

Thursday, July 26th (800s)
3x800m, 1x400m, 2x200m
Splits: 2:40, 2:32,2:39 (my second 800 was too quick as I was trying for 2:40 pace)
400m: 72 seconds
2x200s: 36, 34

Tuesday, July 31st (PYRAMIDS)
My pyramid was as follows: 400, 800. 1200, 800, 400.  I finished with 2x200m
Splits: 76, 2:38, 4:11, 2:39, 74.
2x200s: 35, 32

Thursday, August 2nd (1km & 3x400)
1km: 3:13
400 Splits: 72, 71, 74

Overall I'm pretty happy with how my speed workouts have been going.  I still get burning on the soles of my feet, especially towards the end of the workouts. I still haven't figured out if it's my shoes or the heat of summer, or both.  I am leaving for Seattle tomorrow for a cousins wedding and will be there for a week.  I'm hoping to get in a few runs but I am doubtful I'll get in a track workout while there.  I'm just hoping to keep my fitness up and then hit the track again when I return. My next timed mile will hopefully be the 13th or 14th.

Good night, and good luck... running that is!

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