AM: track workout- Full 4-mile ladder 4-mile Ladder workout with ascending/descending recoveries. Warmup on some rolling hills, followed by the workout: 400 then 1min recovery, 800 with 2min, 1200 w/ 3min, 1600 w/ 4min, 1200 then 3 min, 800 then 2 min, then 400 followed by cooldown on the grass. Really was not feeling it today before I even started, and started hearing my hard breaths in the first 1200. Hot, humid, and not windy at the right times. I am fortunate to find time to get the workout in although, as I've been slacking. 400- 1:20 800- 2:32 1200- 3:49 1609 (mile)- 5:01 1200- 3:49 800- 2:33 400- 1:09 Overall, I should have been a lot faster on the shorter stuff and slower on the longer, but I aimed for a goal of 5:00 on the mile section and at least got that. Secondly, 2-min is too much recovery after that last 800, 1-min would be better as I think the 1:09 is more indicative of the recovery as opposed to what I had left. I believe next time I should plan it a little slower. Or maybe do a 3-mile variation, as my fitness isn't quite there yet. | 