So, I'm just going to pretend that I have posted a journal entry within the last two months -- I've been running during the journal entry dry spell -- but I've just kept a written record of my miles. I'll try to pick up right where I left off....
I got together with a group of friends for some good ol' fashioned speed-work at the Cottonwood track. The weather conditions were ideal: mostly overcast with a few raindrops, and the sun peeking out on occaison. I was impressed with the turnout last night -- there were 8 of us (Tracy C., Traci H., Tracy A., Natalie, Jason, Kat, Johnny, and me - plus, Craig showed up as we were wrapping up our workout). Craig, those are some silly-looking shoes!! Maybe I'll get some to try 'em out.
And now for the important part -- the speed work breakdown:
We warmed up for a mile and a half around the track and stretched out a bit before we began the tough workout.
6x50s -- Natalie and I hung together on these and we were right around 8-9 seconds. I love these short quick sprints! Next week we're gonna warm up with some ladders on the cushy Astroturf -- FUN!
4x800s -- Natalie and I hung together on these, too. She's awesome! She keeps me motivated to push harder (gotta love that friendly competition). We ran them between 3:05 and 3:13 (obviously, the first two were faster). And we didn't throw-up, but felt like we should!
1x400s -- this was just for good measure. It was fun at the end of the workout to give it all we had left. Jason and Tracy A. were clippin' at our heels the whole time. It was fun and painful at the same time!
We cut our cool-down a little short (only a half-mile). And I stretched a bit while I was watching TV.