Tempo: 4 x 1600m Cruise Intervals

This was my first track work out in several weeks, so I decided to limit it to 4 miles. I had an amazing 5 x 1600m about 2 months ago that I would have liked to repeat, but I didn't think my body would handle it--not to mention I had 3 drinks last night. Despite the 2.5 mile warm up and strides, the first interval felt the worst. I was probably still digesting the GU during that mile.

However, overall I felt better than I had anticipated and each mile was only slightly slower than where I was about 2 months ago. I may have been able to get the 5th mile in, but decided no to push it. I finished with two 200m sprints that were my fastest in ages.


Mileage Summary

This Week

20 miles

This Month (August)

41.5 miles

This Year (2008)

946.5 miles

Today's Run

Workout

Tempo pace, cruise intervals.
4 strides (about 50 -75m each), 4 x 1600m at tempo pace (6:35, 6:35, 6:31, 6:36) with 1 minute recovery in between. Finished with 2 x 200m at repetition pace (0:34, 0:34)

Start Time

9:45 am

Total Distance

9 miles

Total Time

75:00 (approx)

Route

Ran from home to Kezar Stadium (about 2.5 miles), ran the workout, then back home.

Pre-run

Half grapefruit and a peach for breakfast, a packet of GU about 5 minutes before starting the strides.

Post-run

Glass of Cytomax, glass of Ovaltine with 1% milk, a banana, and a teaspoon of honey roasted peanut butter.