Here are three of my track workouts I have done in the past few weeks. Stair climbing season has come to an end for me and now begins the cycling/running season. I am a runner first and foremost but this summer I am focusing on cycling so I can build my legs up for the fall when the stair climbing season kicks back up. Yet this does not mean I totally neglect the running aspect of my training. Stair climbing throughout the winter has created a huge base for me so that I can pop off great track workouts like I have been here lately. So here are a few samples of my speed workouts I have done here lately. Check em out...
Workout #1 on Tuesday March 27th, 2012
Workout: 4 x (400/200) w/ 2min rest b/w intervals and 3min. rest b/w sets
I just kind of threw this workout together as I was doing it. I ran a solid 400 and then decided to run a 200 and so on, cam together nicely though for a great workout. I was in trainer the first two sets then I put on spikes for the last two. It was pretty windy going into the homestretch as well. Since I kind of threw the wokout together as I went I didnt have any set times I wanted to hit. I hit 60 seconds for the first 400 and felt good then I hit 30 for the 200 so I decided to see if I could keep that pace for the rest of he workout which I did to a T and even a little faster on the last set. For the mileage I have been puttin here lately Im very happy with this effort. I am just doing a speed workout every other week to maintain speed and so I can pop off another good 800 or mile coming up here in a couple weeks.
Splits: 60, 30 60, 29 60, 28 58, 27
The past couple months of training have, in my opinion, been some of the best weeks of training I have every had. I feel amazingly fit and quick of little miles 10-15 at most, running wise. I have completed two cycling races already this summer and have finished in the top 5 in both races, and I am still trying to learn the sport of cycling. I have also ran a solid 1:56.4 in the 800m. A couple weeks ago I felt like my body was dragging a little bit and thought maybe I need some downtime since it has been a long haul of training since last year. But I think my training right now is low miles but high intensity; so I think I can keep this up until the end of May and take a couple down weeks and then kick back up. That way I dont lose all that I have gained. Im taking one day at a time right now and training as I feel that day, which is a good place to be right now.