Friday, August 14, 2009

Who owned the track?!

I did!



Yesterday we hit the local college track after a 4K warm-up around a nearby park. It was a stifling 30C/86F and humid (feels like 33C/91F) when we set out, and I was not expecting a good performance.

We had a goal of 4-5 x 1600 at a goal of 8:00 per 1600 (=5:00/KM pace, 2:00/lap).

I started with my pace group, but found myself pulling away easily. I was flying around that track and feeling good! I could feel it by the third lap of each set, but always managed to pick it up for the final 400.

Stats:

1st set

2:01
1:57
1:53
1:52

=7:43

2nd set

1:57
1:56
1:53
1:49

=7:35

3rd set

2:00
1:52
1:56
1:49

=7:37

4th set

2:01
1:55
1:54
1:43 ~ I told myself I was done after this one

=7:33

5th set

1:49 ~ wondering why didn't I stop at 4?
2:00
1:58
1:48

=7:35


I was floating on such a huge runners' high by the time we were done. I couldn't believe my splits! It was an awesome workout. And now I have to focus on recovering before a 33K/20.5 mile on Sunday. It's going to be another scorcher.

Have a great Friday!

32 comments:

sneakersister said...

Marlene, those are awesome splits!!!!!! Congratulations! You are so much better than I am at that first 1600. My coach always warns me to make the first one my slowest and I think that I am but it's always my fastest. And then intervals 2-5 are so dead on even. How awesome!

Mel-2nd Chances said...

Congrats on owning the track, which you absolutely did! Nicely done! Hydrate lots for the weekend :)

The Tri Runner said...

wow! those are great splits!

good luck with the long run on sunday

Shannon said...

GREAT job!!! You certainly did own the track!

Stephanie Nichole said...

Wow! Great job Marlene!

My run group did something similar last week for 8! UGGHHH! How much time/distance do you put between repeats?? I think my group puts a little too much time (400m), but that's just me.

Lisa Slow-n-Steady said...

sweet!!

Denise said...

You make me want to try track workouts!!

Great job!

teacherwoman said...

All of that after a 4K warmup? WOw! You did awesome!

Morgan said...

You were running so fast I bet you set it on fire! Good job girl!!! :)

Good luck on tomorrows run!

Jen and Rob said...

Awesome!

B.o.B. said...

You go girl!!!!

Lacey Nicole said...

holy crapola you DID own the track. you could actually just MOVE IN! wowwwwwwwwwwww! so impressive. nice work. i can't believe how many 400s you did!

cath said...

who, so many times burnin' around YOUR track! damn good times..

J said...

Dont you just love that running high you get from running on the track and doing intervals!! Great job on those repeats! That is awesome! Have a good weekend!

The Happy Runner said...

Way to go, track owner!!!!

Have a good weekend!

trialsoftraining said...

This makes me want to run on the track!! :) LOVE those workouts - great job! And ahh, good luck with the 33K on Sunday!

Nicole said...

Awesome, awesome, awesome!! Way to go. GL with your long run this weekend!

Jamie said...

Wow! Way to go speedy! You are so freaking fast I love it (and am slightly jealous)

ShirleyPerly said...

Excellent job, esp. in that heat! Hope the long run goes well this weekend.

Heather said...

WOW! Awesome job.

Have a great weekend!

X-Country2 said...

NIIICE! That track got schooled!

Jenn said...

you are my hero. and make me want to learn how to do proper speed work!
but i am particularly in awe of how you dealt with the heat -- this weather makes me crave A/C!!!

Mark said...

Yaw Whoo! What an effort! Look out...here comes Marlene! Those are awesome splits, it will be so much fun to see you set all kinds of PR's this fall!

macnic said...

AMAZING work. You have such a great spirit and drive. Way to go!

Laurel said...

Thanks for the well wishes. They are certainly appreciated. :)

Awesome job on the track girl!

JenZen said...

You GO SPEED DEMON!!! What a great track workout.

joyRuN said...

You GO girl!!!

Way to own that circle of hell :)

lindsay said...

you didn't own it, you destroyed it!!! way to go marlene! those were some sweet 1600 repeats!

Mama said...

AMAZING!!! Great job!


MCM Mama

EndorphinBuzz said...

Those are amazing time, congrats!

aron said...

omg you are amazing girl!! CONGRATS on a killer workout!

Irish Cream said...

wow, those are some KILLER splits! way to rock it out there ;)