Track Workout - 7-17-09

No coach on site, but we still did our track workout.

Today we worked on our marathon pace. This was not a ridiculously hard workout, but it totaled over six miles on the track.

I did the following workout for a marathon pace of 8:50 mile / sub 4:00 hour total:

Recovery was 200 for all distances

1x400 warm up

6x200 (1:06)

4x400 (2:12)

6x800 (4:23)

4x1200 (6:35)

I was able to complete most of the workout, but ran out of time at the end:

1x400 warm up

6x200 (:56, 1:01, 1:01:, 1:03, 1:02, 1:01) - fast, but comfortable.

4x400 (2:01, 2:05, 2:09, 2:09) - still fast, but I was playing with the pace to get it right.

4x800 (4:15, 4:13, 4:13, 4:12) - fast, but constant.

1x1200 (6:17) - too fast, but I was trying to fit it in at the end of the hour.

4x100 (strides) - I added this to wait for the other runners to finish and I wanted to get some speed work in at the end of the workout.