Tuesday Speedwork Session

Our summer has lasted well into September this year. At 6:30pm my car was telling me it was 83 degrees outside. It was a great evening to run. So I headed up to the track at Milton Academy for 5 miles worth of speedwork. The planned workout was 2x1200m with 600m recovery at 10K pace, 4x400m with 200m recovery at 5K race pace, 4x200m with 100m recovery at 5K race pace. I added a 400m warm up and 400m cool down as well. So here is what it turned out like...

• 400m wu: 2:26
• 2x1200m @ 10K (600m): 5:19 (3:26); 5:12 (3:39)
• 4x400m @ 5K (200m): 1:43 (1:12); 1:44 (1:11); 1:42 (1:17); 1:45 (1:08)
• 4x200m @ 5K (100m): 0:51 (0:49); 0:51 (0:36); 0:49 (0:40); 0:50 (0:39)
• 400m cd: 2:05

Maybe I do some of these too fast, but I feel good. I use about a 7:35 ish 10K pace estimate and a 7:10 ish 5K estimate. Now if I did the math wrong, I'll really be in trouble. I use my new Ironman watch when I do track workouts since I figure I don't need my big Garmin 205 laptop computer on my wrist.

This warm weather is supposed to continue into tomorrow when the heat will become extremely oppressive with a high of 88 degrees. September 26th and an 88 degree forecast - unbelievable!

Total miles for today: 5.00