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Sep 18

A Quality Track Workout!–9/18/12

Categories:

Running

by hshawjr

IMG_0352Today was my second week of going to the track with Sean my Stepson-In-Law Smile. Today was a lot different than last week!

I didn’t run a (fast for me) half marathon the day before and just ran an easy 6.0 instead.

This made a huge difference in how my legs felt today! Sean pushes me to do better than I ever would by myself – of that there is no doubt. He starts about 5-10 seconds behind me, which forces me run faster at the end of the lap.

On the left is a picture of my logged my workout. My planned workout was a sub 7:00 minute mile and I wanted to keep my 8x 1/4 between 1:30 and 1:40 with a full 1/4 lap of rest in between. Sean was doing a LOT faster workout than I was!

  • P91800161.0 Warm-up
  • 1.0 – 6:49 My best mile time of the year so far.
  1. 1/4 – 1:25:20 I haven’t run this fast in a long, long time
  2. 1/4 – 1:33:73
  3. 1/4 – 1:32:48
  4. 1/4 – 1:32:22
  5. 1/4 – 1:35:16
  6. 1/4 – 1:34:33
  7. 1/4 – 1:30:83 This is the lap that Sean was filming me on.
  8. 1/4 – 1:31:99 Last lap Smile

I was very happy with the quality and consistency of the workout! I haven’t run this fast in a long time and it was a little faster than I expected! Sean did push me, but at the same time I was motivated to run better than last week.

After the track workout was over, we decided to do some barefoot strides on the infield.

Barefoot Running 9-18-12

The barefoot strides felt good, but watching the film, I need to focus more on turning my right foot in, like I did when I was running on the track, which seemed to make a difference during my interval workout. Better form = better running.

Overall, this was easily my best track workout of the year!

RunLog 9-18-12

Related content:

  1. Easy 6.0 and Form Work 9/17/12
  2. Track Repeats and Trail Run Not What I Was Hoping For 9/25/12
  3. Good Run Not Into Blogging 8/18/12
  4. Easy 5.0 Miles–9/14/12
  5. Surprise 9 Miler 8/22/12
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5 comments

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  1. David H.

    September 19, 2012 at 11:03 am (UTC -4) Link to this comment

    Reply

    That’s a solid workout right there! Nice job.

    1. Harold L. Shaw

      September 19, 2012 at 11:11 am (UTC -4) Link to this comment

      Reply

      Thanks David – It helps a lot when you have someone a lot better than you pulling you along :-)

  2. paigesato

    September 19, 2012 at 10:18 pm (UTC -4) Link to this comment

    Reply

    is this at Colby? I grew up in Waterville, and went to Colby–it looks so familiar!

    1. Harold L. Shaw

      September 20, 2012 at 6:21 am (UTC -4) Link to this comment

      Reply

      Yes it is the new Colby Track :-)

  3. FriendlyRunner

    September 21, 2012 at 12:17 am (UTC -4) Link to this comment

    Reply

    Congrats on the 6:49 mile! That’s pretty speedy :) Looks like a pretty solid workout to me. Running with others is always great motivation when you’re doing speed workouts, at least for me.

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