9-12 total with track workout: 1200, 3x400, 3x300, 3x200
1200m @5k pace (shoot for a few seconds faster than 4:00)
4:00 rest (can jog or do whatever you need to cool off / stay loose, etc..
3 x 400 @ 79-80 with 200m jog. Take 400m after the 3rd 400
3 x 300 @ 57 or faster with 100m jog between and 400m jog after the 3rd 300
3 x 200 @ 37 or faster with 200m jog.
3.2 mile warmup at Duke Sally Meyerhoff Trail with Billy
1200m in 3:55 via 81, 77, 77 (3:28 600m jog)
77 (67 200m jog)
77 (64 jog)
77 (2:45 400m jog)
55 (32 100m jog)
56 (32 jog)
56 (2:34 400m jog)
35 (59 200m jog)
2.5 mile cool down for almost 10 miles.
At 6AM, I met my new best friend Billy Askey at the gravel lot near the Duke Track and Al Beuhler trail. I didn't think I'd have anyone for this workout and he came out of the woodwork to join me. I was in luck!
Today was a stark contrast to last week, where I felt tired and stiff and ultimately had to call the workout short due to a jacked up shoulder. While the shoulder isn't 100% quite yet, it's at that point where it's not as debilitating. With the clouds looming over and the muggy air smothering our lungs, we began the descent down the stairs into the Duke stadium, ready to hit the start line.
At the start line, I doubted whether I'd be able to hit the times that Terry had prescribed. It's funny how quickly things can change. After 400m, I knew that the workout was going to go well and that I would hit times faster than that. Sure enough we did. I took charge on leading the pace and Billy set in directly behind me on my right shoulder. We made circles around the track in perfect cadence and finished feeling satisfied with our effort.
I also know that Billy and I will likely get in a lot of miles over the next several weeks...up until he has his first baby! So happy to have found someone to do some workouts with.
The 2017 Boston Marathon
3 days ago