Speed Work

I recently started adding speed work to my running workouts in the hopes of being more like Trav, though merely trying to play the part of the man's shadow is damn near impossible.  So, being the motivated individual I am, located a public 400m track in the heart of downtown Chicago.  Tonight marks day 3 of speedwork, and I have to say that I'm pretty happy so far with my efforts.  My last two workouts have been at the track and have been the following:

Monday's Workout:

1 mile warm-up with dynamic strechting

3 x 1 mile repeats on 5:40 (400 recovery jog between each)

6 x 200 on :40 (100 recovery jog between)

1 mile cool down

TOTAL: 6 miles

Tonight's Workout:

1 mile warm-up with dynamic stretching

3 mile Pace Interval, completed in 17:10 or 5:43 pace 400 recovery jog afterwards

2 x 600 on 2:00 (5:20 mile pace) with 200m recovery jog between

4 x 100 strides, walk recovery between

1 mile cool down

TOTAL: 6 miles

I need to adjust a little bit.  My mile repeats on Monday were supposed to be on 6:00, and tonight's 3 mile pace interval was supposed to be on 6:00 also.  I felt very good at the end of my 3 x 1 mile repeats, but was pretty gased after 3 straight miles on 5:43 tonight.  I was happy that every mile was on 5:43, so I didn't slow down for the last mile.  I'm hoping to drop my mile repeat pace just a bit, and also do my pace intervals closer to 5:50 so my pacing is more accurate.

It's very cool to run in the heart of downtown Chicago though, and what's more is there's almost no one on the track!  It's fun to watch the commuters while getting a solid workout in :)

Tonight, I'm having artichoke ravioli with pesto, a salad and maybe a glass of wine for my post work-out recovery.   Tomorrow's Friday, and to that, I say. . .

Cheers!