Tuesday Trackwork

RUN: 8.2 miles in 1:10, trackwork ladders of 400, 800, 1200, 1600, and back down. 1 mile effort at 6:54m/m and 161bpm
BIKE: test riding!!

I've been itching to look over the new track up the street from me that opened last fall. Amazing to have a track so close to me, yet I haven't seen it yet?! Can't say that anymore.

CP had fartleks on the schedule, but I didn't really see a way to make fartleks work better than 400m intervals on a track. Fartleks are random, tracks are measured. Just didn't mesh.

The 0.7mi to the track was all down hill and on the crappiest sidewalk I've ever run on. By the time I got to the track, the smooth, rubbery surface of the track was quite the contrast.

I started off with a WU lap to check things out, then as I ran the first intervals made up a pyramid workout of 400, 600, 800, 1200, 1600, 1200, 800, 400; with about a 400m rest interval. I wasn't shooting for a goal pace, but I did do these ABP.

I timed the 1 mile effort (I wouldn't go as far as calling it a TT) at 6:54. The garmin beeped early maybe so call it a 7 min mile. Not Bad!! I can recall my first 1 mile TT on a track in 2006 when I had the foot injury--I did that in 7:34. And one year later I repeated the 1 mile TT in 6:20. So this effort--mixed into a longer run and not really a focused 1 mi effort-- will be a great benchmark.

Oh and today I drew first blood for this year. My kinvaras rubbed a spot on my left foot raw, leaving a nice blood stain in the shoe. Nice.

Had the day off of work while everyone else hung out at the retreat. So while they were sitting around and doing poster sessions, I was at the Shark test riding road bikes :) I think I've picked out a Ridley.