Thursday, April 21, 2011


Since the suckfest….. I mean speed work session with our local track club went so well last week I decided to join them again this week. This time I brought a friend. I feared she would cuss me later into the workout but she didn’t. What a great friend!

Here is how it played out :

1600 meters – warm up (social chatting)

400 meters – 1:38 (legs opened up rather quickly)

400 meters – recovery (social chatting)

400 meters – 1:39 (a bit harder to hold than the first one)

400 meters – recovery (social chatting)

800 meters – 3:37 (went out too fast and faded towards the end)

400 meters – recovery (social chatting)

1200 meters – 5:45 (held steady for the first 800 and began to increase speed in last 400)

400 meters – recovery (social chatting)

400 meters – 1:40 (legs steady)

400 meters – recovery (social chatting)

400 meters – 1:38 (gave this last one all I had in the tank)

1600 meters – cool down (social chatting)

Like last week, the time just flies by and the workout is over before you know it. We all start each set together and then regroup after the recovery 400 to start the next. Basically this gives you a race on feeling each time. What a great motivator.

Next week it just happens to work well with my schedule to join the Track Club for both the Monday Tempo Run and the Wednesday Speed Work. Next week also dishes out a total of just over 12 hours of overall training. I have a real light load this weekend (enjoying my recovery week) so that should set me up to be ready for more.

My favorite quote right now…..

I CAN. I WILL. I AM! (repeat)

What quote keeps you motivated and focused?



Matty O said...

well you asked it, "You are a fat ass".

Still have issues from being a fat guy and I am pretty tough on myself.

Man, you almost make me want to run on a track by making it seem... dare I say, enjoyable?

Great job! This will yield HUGE payoffs!!!

Keep up the good work :)

Kit Kat said...

I love that quote! Great swim workout :) I think my favorite quote is - "If the bull had no horns everyone would be a matador."

Runner Mom said...

I love the recovery part of your workout!!! So proud of you!

My fav quote? Guess it's from the children's book, "The Little Engine That Could"(you can't take the kindergarten teacher out of me!) "I think I can, I think I can"...and the end of the book--"I knew I could, I knew I could!"


Big Daddy Diesel said...

I agree, just reading that track workout makes it sound liek a suck fest.

As for a quote, I found a new one, its more like a post race quote

"From the start, you will never forget what it took to finish"

Matthew Smith said...

What a sweet workout! Way to go! That was some awesome speed work!!!

My favorite quote that keeps running through my head is from a sign that I saw on the Holy Half Marathon a couple weeks ago. It was "If it was easy, I would be doing it." So, whenever training gets tough, I just think, "It's supposed to be!"

Keep up the good work!

Wes said...

you know that Airtran commercial?

There's a seat to the carribean waiting for you at Airtran.

The voice says to me:

There's a beer waiting for you at the end of the workout.

That's all the motivation I need.

Marlene said...

I love the push of running speed work in a group! Way to go!! You can, you will, you ARE!