Henry's First Interval Workout!

I hit the track WITH HENRY last week for intervals! He wants to get faster for soccer, so he came with me, put on his cleats, and did some sprints on the football field:

Pre-interavals.


Poop on the track. We avoided this.


Henry doing 12x100 yard sprints while I ran on the track!

I know, I know... 100 yard sprints is still quite long for soccer speed. But Henry has lots of endurance, so this was still a short/hard workout for him. We can shorten the length of these in the future, but it was a good workout for him! He was shooting for 10, but then felt like he had a little more, so he added in 2 more "all out." He had a watch going, but I told him he should mainly use it to focus on his rest time (which was 90 sec). In the end, he said his intervals were 15-25 secs. (I'm not sure what to think about FIFTEEN, but I didn't question him.)

While he was there, I did the 4x800 then 4x400 workout I did up by Lake Superior about 2 months ago (with 2:00 rest between the 800s, and 90 sec rest between the 400s). That time, I did it on a trail without a track (with my Garmin taking 1/4 mile and 1/2 mile splits for me), but this time I was on a track. When I was done, my workout looked like this:

Close-up of getting water and walking between intervals.

Here's what I did:

1:18.9 + 1:18.8 = 2:37.7
1:17.0 + 1:17.7 = 2:34.7
1:16.3 + 1:17.1 = 2:33.4
1:19.0 + 1:17.5 = 2:36.5 (dying on this one!)

1:13.1
1:15.2
1:14.9
1:13.0

800 ave: 2:35.56
400 ave: 1:14.05

That was about 0.7 sec slower/800, and about 0.5 sec slower/400 than when I did it in early June. It's harder to run FAST when you don't have a specific race in mind! I did these 800s and 400s and 200s on the track in June and July to be ready for the Raspberry Run 1 Mile, but I find it really hard to push with no race on the horizon.

Pooped at 3 in the afternoon after intervals followed by day camp. :)