A New Interval Workout!

I finally did some SHORTER and HARDER intervals!

After the TC 10 Mile seven weeks ago, I backed off a bit. Then I added back speed workouts that were "longer" and slower: some 2x2 mile intervals by the river, then an 8K CC meet that I treated a bit like a tempo run, and finally some mile repeats at the track about a week ago.

This time, I tried something brand new (that our coach posted for our team) that had some of the shortest bursts of speed I've ever done in a workout:

(It was a sub from our regular coach, hence the "last time I subbed" intro.)

I only did 3 rounds of this (not 4) just so I didn't overdo the super fast 100s, but I also cut the rest to 1 minute between intervals, and kept the 2 minutes between sets.

It was one of the coldest mornings of the season in the mid-20s, and there was quite a bit of frost out there...

... but luckily the track wasn't too slick. Just a little on one of the turns.

The only thing I didn't like about this workout is walking across the track to start the 100s. ESPECIALLY starting the 2nd and 3rd sets because I was already tired, got a quick sip of water from near the start/finish line, and then had to walk across the track to start the next 100 even though I wanted more sips of water by the time I got there. And that it's pretty tight walking across the track in 60 secs to be ready to start another interval at the end of each set.

I was happy with my opening splits. And then my splits from the 1st to 3rd sets got faster!! It was a good speedy, snappy workout. Here were my 100, 200, 400, 200, 100 splits for all 3 sets:

0:16.8
0:35.9
1:17.4
0:36.3
0:16.8

0:16.6
0:35.3
1:14.9
0:34.7
0:16.7

0:16.4
0:34.6
1:12.4
0:34.3
0:16.4

Notice how EVERY split got faster in the 2nd set and then faster AGAIN in the 3rd set. Nice!!

Never had a track workout with splits at every corner of the track!


Not used to seeing these "sharp" spikes! Those 100s were wild to run!