4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

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