Another Sunday Track Attack
Greetings,
Since Tuesday's & Thursday's runs in the morning were pretty short & brief, I chose to do a regular track workout today. I was going to get up early & do it, but I felt I needed the sleep, and besides, I had no pressing plans for later in the day today. I figured it would be warmer later on, than at 6:30am in the morning, and it would make for a better run for me.
I got the itch to head out there once I was home from Sunday Mass at 9:30am, and I figured I'd go at about 11am for my track run. Just enough time to get the run in, recover & stretch a bit, shower up, and eat lunch. Turns out it was just perfect for me to do that, because my parents invited me out for lunch out at the lake's restaurant once I got back from my run.
Today's workout:
Jog 2 min. to track
Jog 100m, Race-Pace 100m x 12
I was shooting for 8, then 10 seemed okay to try, then 12 times on this 100/100 pattern. I figured I might as well make my intervals a full mile's worth on each side of it, and did the following next in line:
Jog 200m, RP 200m x 2.
I was able to get 20-21 seconds on most of the 100's, and on the final two, 200m stretches, I was able to get them in 42 and 39 seconds each as a good finisher.
Wasn't quite done yet, as I walked over to the park to do just 1 final hill sprint. Then, I felt spent enough to walk home and start the recovery process.
I didn't feel too bad during the run as I was expecting, because yesterday's VB tourney was a dietary disaster: my breakfast was fine, but the pop & pizza routine at the tourney for most of the day wasn't the best choice but it was about the only one. Plus they had more free pizza in the hospitality room for the coaches & officials. Then we stopped at BK before we left town, and I had a Whopper Jr. meal there. I kept it pretty light for the rest of the night, and I think that at least helped me out in not getting that 'weighed down' feeling for my run today.
All in all, total time for the workout from the home to the final 200m on the track was 15:10 for a time, which is 2 1/4 miles worth in that time. I walked home after my city park hill sprint and got home around the 20 minute mark.
Lastly for today, I made some changes to the blog on the sidebar portion of it. There are direct links for the KettleBolics package and Rocket Speed Training On A Budget packages on there, plus a picture & small bio on me, too. I hope this makes the site a little more user-friendly.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://RocketSpeedTraining.com
Since Tuesday's & Thursday's runs in the morning were pretty short & brief, I chose to do a regular track workout today. I was going to get up early & do it, but I felt I needed the sleep, and besides, I had no pressing plans for later in the day today. I figured it would be warmer later on, than at 6:30am in the morning, and it would make for a better run for me.
I got the itch to head out there once I was home from Sunday Mass at 9:30am, and I figured I'd go at about 11am for my track run. Just enough time to get the run in, recover & stretch a bit, shower up, and eat lunch. Turns out it was just perfect for me to do that, because my parents invited me out for lunch out at the lake's restaurant once I got back from my run.
Today's workout:
Jog 2 min. to track
Jog 100m, Race-Pace 100m x 12
I was shooting for 8, then 10 seemed okay to try, then 12 times on this 100/100 pattern. I figured I might as well make my intervals a full mile's worth on each side of it, and did the following next in line:
Jog 200m, RP 200m x 2.
I was able to get 20-21 seconds on most of the 100's, and on the final two, 200m stretches, I was able to get them in 42 and 39 seconds each as a good finisher.
Wasn't quite done yet, as I walked over to the park to do just 1 final hill sprint. Then, I felt spent enough to walk home and start the recovery process.
I didn't feel too bad during the run as I was expecting, because yesterday's VB tourney was a dietary disaster: my breakfast was fine, but the pop & pizza routine at the tourney for most of the day wasn't the best choice but it was about the only one. Plus they had more free pizza in the hospitality room for the coaches & officials. Then we stopped at BK before we left town, and I had a Whopper Jr. meal there. I kept it pretty light for the rest of the night, and I think that at least helped me out in not getting that 'weighed down' feeling for my run today.
All in all, total time for the workout from the home to the final 200m on the track was 15:10 for a time, which is 2 1/4 miles worth in that time. I walked home after my city park hill sprint and got home around the 20 minute mark.
Lastly for today, I made some changes to the blog on the sidebar portion of it. There are direct links for the KettleBolics package and Rocket Speed Training On A Budget packages on there, plus a picture & small bio on me, too. I hope this makes the site a little more user-friendly.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://RocketSpeedTraining.com
Posted by 1 Mile Nation at 9/20/2009 12:13 PM 
Categories: uncategorized
Tags: distance interval training interval training
Categories: uncategorized
Tags: distance interval training interval training
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