Tonight we had a really good turn out for the HDR speed workout. We had some speedsters like Christian, Justin Koo, Alelesy, Ben, Sarah and Jen. We had some of my Hillview kids: Camden, David and Serena. Let’s see: Michael, Luke, Annie, Sidnee, Dave, Joe, Kathy, June, Deborah and Jessie. Oh, plus me. I had a sign in sheet. There were 21 runners.
After the warm-up we did 3, 3, 3, 2, 2, 2, 1, 1, 1. So it was a countdown workout. Now you may notice that Clay was not there. He was at the Desert Christian High Cross Country Team Awards Dinner. (After their awesome season, I bet the dinner was fun.) The last 4 or 5 weeks Clay has been restraining my effort a bit at intervals. Tonight I felt great. I was loose and smooth right from the first lap of warm-up. I kept an even effort throughout the evening but the results showed slight progression.
Interval # | Minutes | 400m split | Total Distance |
---|---|---|---|
1 | 3 | 1:36 | 745 |
2 | 3 | 1:35 | 750 |
3 | 3 | 1:34 | 755 |
4 | 2 | 1:33 | 500 |
5 | 2 | 1:32 | 500 |
6 | 2 | 1:32 | 500 |
7 | 1 | … | 260 |
8 | 1 | … | 265 |
9 | 1 | … | 260 |
Looking at the 400m splits I had my own personal countdown within the countdown workout. After the workout, while running the cool down Jen asked if my speed limit had been lifted. All I could think to say is that while the cat’s away …..
This morning I went to Clay’s for my PT workout. I think it helped to make me loose and ready for tonight.
Speed limit is lifted for uphill and flat running.
Woo Hoo!!
Good job on your speed workout. Now you can run on the Autobahn.