AM: 6 relaxed miles. Christmas decorations are put away, everyone is back to work or back to school. I'm ready to get focused. Tonight is my first real track workout in over a month. We're repeating a ladder we did in late September when I was at a peak, firing on all cylinders. So tonight's workout should be...telling.
PM: 8 miles at SPC track. I ran a descending ladder with Mike and Lee. Here's the format:
1 X 1 MILE, 400 REST, 1 X 1200, 400 REST, 800 WITH 200 REST 800 WITH 400 REST, 4 X 400 WITH 200 REST
I last ran this workout Sept 23rd, and it was one of my best track workouts to date. At the time, I was coming off a couple months of high mileage, and I had a few weeks of sharpening under my belt.
Since then, I've had positive weeks, but also a few weeks lost to a hamstring injury and the flu. This was my first real track workout in over a month.
I didn't think I could match Sept 23rd tonight, but I was hoping to be in the neighborhood. Overall, I was. I struggled most on the 800s, at which point the missing stamina became pretty apparent. Overall though, I can't complain. The parentheses indicate the number of seconds over (+) or equal to (=) my comparable time from Sept. Recovery pace was slow, 2:30-2:45 per 400.
Mile: 4:59 (=)
1200: 3:42 (+1)
800s: 2:26 (+1), 2:27 (+2)
400s: 1:11 (+2), 1:09 (=), 1:09 (=), 1:08 (+1)
I'm hoping this is more a baseline than a peak now.
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