Workout with the Black Sheep at East High track. John Straley coached today. We ran a long ladder, up and down: 400/600/800/1000/1200/1000/800/600/400. We had 200m recovery between each. I wanted to run with enough intensity to feel the legs move, but not so much to do any damage. Josh ran very well today and was 5 seconds ahead on most intervals. I don't have my watch with me to plug in times, but paces were generally 77-79 per quarter. I ran 72 on the last 400 and that felt easy, considering it was the end of the workout. |