I used this as my track workout guide. It looked like as good a plan as any:
Four 400's (one lap around the track) as fast as I could with a half-lap recovery in between. She jogged her half laps but I walked mine.
- 2 warm-up laps (~0.5 mile)
- 400 meters fast
- half-lap walk
- 400 meters fast
- half-lap walk
- 400 meters fast
- half-lap walk
- 400 meters fast
- half-lap walk
- 4 cool-down laps (~1 mile)
Total distance: 3 miles in 29:18 minutes
It was really tough, but I'm SO happy with my intervals:
Lap #1 - 6:42 pace
Lap #2 - 6:36 pace
Lap #3 - 6:33 pace
Lap #4 - 6:50 pace
Not bad for a first try. I'll give it a go again next week.
Now I'm icing my knee and enjoying a nice recovery drink of chocolate milk... heated with some mint marshmallows!On a totally unrelated note... I spotted my first egg nog of the season yesterday at Haggen. WOOHOO!Can you believe it's almost that time???? I might have to pull out this amazing muffin recipe soon.
:)
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