Dynamic running warmup
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Run 200m progressive intensity, rest walk 2 min x 2-3
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800m @ 85%, rest 4 min 3:26
600m @ 88%, rest 3 min 2:28
400m @ 91%, rest 2 min 1:33
200m @ 94%, rest 1 min
400m @ 91%, rest 2 min 1:30
600m @ 88%, rest 3 min 2:44
800m @ 85% 3:42
(total 3800m, goal of finding and sticking to different ‘gears’)
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5 sets of bent knee hollow hold
Did session at wet track so didn’t feel like doing this and had to get it later at home.
When I got into this I never really had a pacing plan, and it definitely hurt me on the back end as my efforts from the front half to the back half were not the same time wise. Technique broke down on the back half and body felt it for sure. Not sure why my gps didn’t record my 200 but was really curious but not sure I was truly near 94% effort as I was afraid of that 1 minute rest back into a 400 for high effort.
Overall, not sure if it was the new environment at the track, the fresh (damp) air or what but this was a blast and kind of exhilarating.