Thursday, June 16, 2016

my first attempt at speedwork

After so (many) years of running I finally decided that incorporating some speed work could help make me faster.  I'm 99% positive that I've never attempted to do any speed work in the past. 

Today while at the indoor track at the Harris YMCA I completed what I considered a speed work out.

12 laps = 1 mile

I alternated walking 1 lap with 3 laps (1/4 mile) of running.
1/4 mile - 1:48
1/4 mile - 1:40
1/4 mile - 1:43
1/4 mile - 1:39
1/4 mile - 1:40
1/4 mile - 1:38
1/4 mile - 1:41
1/4 mile - 1:41
1/4 mile - 1:43

then I jogged for 1/2 mile as a cool down.

total - 3.5 miles in 29:43 minutes

I would love to try this again on an "actual" track where each lap is 1/4 mile.  I was a sweaty mess when I was finished and was glad that I had taken 30 minutes to complete my work out.  I think I may try to incorporate some speed work outs into my weekly runs. 

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