Speedwork
Today was the last Wednesday speed session before we transition to Thursdays starting next week. We were going to start today, but Tropical Storm Ernesto was going to attend the session so we moved it to Wednesday.
With the HOT behind us, today we started the marathon speed training. Many of us are going to follow the program developed by the Furman Institute of Running and Scientific Training. I pulled this morning's workout from the article I read on the program in Runner's World. After checking the FIRST website after the workout, I see that the workout in the magazine isn't the same as the current one on the website for marathoners who want to get faster. I'll have to compare the 2 to see what the difference is.
We did 8x400 this morning at 10k pace minus 55-60 seconds with a 90 second rest interval. Jay, Jane, Bill, John and I all started at the Butler Cleaner's parking lot and ran a 1-mile warm-up. When we got to the Lee track, Teresa, Doug and Leah were waiting on us. They had jogged over from the Y.
My goal was to hit 1:30 on the 400s. I did the first one in 1:30 and did the rest under that split, mostly around 1:26 or 1:27. It was pretty dang humid and there was lots of soggy people standing around the parking lot after the workout. We did a 1-mile cool down to wrap up the session.
Good workout! Rest day tomorrow. Yipppeeee.