05 July 2012


Thunderstorms, lightning, rain, hail, 85 degrees...perfect conditions for a track workout. Unfortunately, I was running late so I had to do most of my laps on my own. However, if I really needed proof that it was a great idea to join the "Need For Speed" group under Shannon's guidance, I got it last night. Every lap I ran, I received encouragement by the group and I mean on every lap. It was great. Thanks again to everyone for being such supportive fellow runners. It's not always to get dressed to get your run in, but this group of peeps surely made it a pleasure. And their motivation worked. When I got home and uploaded my Garmin data, I noticed that I ran negative splits for every repeats we ran. Shannon had created the following workout: 1 mile warm up, 1x 1200m at 5K pace followed by 2 minute recovery jog, 2x 800m at 5K pace followed by 1 minute recovery jogs, 6x 400m at 5K pace followed by 1 minute recovery jogs, 1 mile cool down. I started the first 1200 meters at 5K PR pace of 6:15 min per mile, followed by 6:13 and 6:08 for the two 800m repeats, followed by 5:51, 5:48, 5:48, 5:40, 5:42 and 5:32 respectively for the six 400m repeats. I even managed to keep with the tradition of running your last lap of a track workout as the fastest lap, too. Great day all around.

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