Track attack Monday:
1.5 mile warmup
1 mile at 80% (8:15)
4x400m with 200m recovery (appx 1:43)
4x150m with 50m recovery
800m cool down
It never gets easier, we just get stronger.
Confession time: I have a tendency to ‘miss’ track workouts because 1) it’s really hard to get to / 2) it’s really cold on the river / 3) 2-hr workouts end up turning into 4-hr excursions. But, like any other workout, once I’m there, I remember just how much I love it.
The last few runs, I’ve thought back to Robby’s analysis/ reflection of track days and how our short interval workouts factor into longer distances and marathon prep. It’s hard to see the progression from week to week, but now that we’re 7(?) weeks deep in the program, the advancements are certainly noticeable. I can feel myself running easier, faster, longer, stronger and with more consistency. Instead of wandering, my mind takes control of my breathing, muscle tension, stride length and distance, and overall pace. For the first time in a long time, I ran without music just to be fully in tune with my body. Whenever my breathing labored and my muscles burned, I would remind myself of Knox’s advice: keep knees high. smaller strides. step out not up. relax.
After a hard first mile, the initial 400 was brutal. By the time we crossed the finish, I didn’t think I could do another three at the same pace. Surprisingly, #2 was easier and by #3, I had transitioned my starts to be more stride-like with a sprinting finish. Jess kept us at a great pace and I pushed myself to shadow her. According to her watch, we clocked each at around the same pace with the fourth 400 being the fastest.
By the time we hit the 150s, I was eager to keep moving. These are always my favorite to run - not too short, but not long enough that you can’t finish at 100%. I focused on keeping my strides shorter in the last 100m and probably moved the fastest I’ve ever moved, haha. It felt amazing to get out on the track and just RUN. No distractions. No bullshit. Just you and the finish line.
This is the best I’ve felt since Insanity and I’m even considering doing the program again just to add some HIIT into my daily routine. Five weeks into weight-training and my arms have more definition than they have in years. Heavier weights every week. More reps. Running faster. Longer. Eating 70% clean. Every day I wake up telling myself to be better than I was yesterday… so far so good.