Had a good speed session tonight with Paul and the club. The track was wet from rain earlier in the day, but luckily it wasn't cold enough to make the track icy or slippery. The workout for the night was 600 meter repeats, 9 total with 200 recovery. Before the workout Paul and I had a rough time trying to figure out the split for the 600s. We knew that we wanted to run 75 seconds for the 400 and then 37 seconds for the remaining 200. Now, how hard could it be to add 75 + 37 seconds? It was obvious math wasn't our favorite subject in school because it took us some time to do simple addition. We finally figured it out, 1:52 for 600m. We decided that 1:50-1:52 would be our goal split for the workout. The splits for the 9 repeats of 600 meters were:
1:52, 1:50, 1:52, 1:49, 1:48, 1:52, 1:50, 1:48, and 1:51.
The 600m repeats felt like a sprint compared to the last two track workouts, which were 1000-2000 repeats. I found the workout to be mentally easier by breaking the 600 meters into a 400 and 200. In most cases, we hit the 400 around 71-73 and the 200 at 37 seconds. Overall, it was a good workout and the body and legs felt strong.
The remainder of the week will be easy running because I'm running a 15k trail race (Mescherbergloop) with some runners from the club on Sunday. It's a tough course which includes a climb of 180 stairs.
Today's Run: Noon - 4.5M @ 7:25 pace; PM - 9M including 9 x 600m w/ 200m recovery
Yesterday: 8M @ 6:59 pace