4 Miles of Speed
3+ miles warmup
1-2-2-1-1-2-2-1-2-2-1-1-1-1-1 with 1 min rest
I did this workout around 3PM in the Newport Back Bay all by my lonesome. My Cal Coast Track Club buddies were doing a workout (guess where?) on the track and I didn't feel like getting toasted by several men in the "A" group all at once. I also didn't want to meet at the track after the sun had set, so I opted for a solo fartlek on the Back Bay bike path. Before Twin Cities, at this same time in my training cycle I did 4 miles of speed work in the form of 2:45 on/off. I wanted to mix things up and run on feel, so I just did 1-2-2-1 with 1 min rest and then with some extra 1 minutes at the end for added benefit. There wasn't a Garmin involved, but I was breathing pretty hard for the "on" segments. I was running fast and feeling strong. This was a nice way to come back after the grueling 20 mile steady state on Friday, and I could tell that my legs had already bounced back. Next up, I've got 3x2 mile and a 16-18 mile long run.
|Aerial view on the Newport Back Bay|
|Newport Back Bay Path - Parts are Fine Rock and others asphalt|