Since that’s what the NFL calls this week, why not do my own version of cutdowns? That would be 800 meter cutdowns — 3200, 2400, 1600, 800, at progressively faster paces. This is one of the hardest workouts I do, and for that reason it’s basically a once-per-season workout.
I got a late start on it last night because the track I prefer to use was occupied by about 100 runners doing some kind of organized group run. They had music, tables with water & snacks, etc., but no room for someone who needed to run circles in a hurry. So I headed out and I got to my second choice high school track at about 8:45, knowing this would be a late finish and it would be in the dark too, because this track was unlit. Because of that I couldn’t read the times on my watch, so I had to run on effort and view the times later.
But the show must go on…and it did in fine fashion. I nailed all the interval times spot on. I basically progressed from half marathon effort on the 3200 down to 5k (actually faster) effort on the 800.
3200 in 13:20 (400 jog rest)
2400 in 9:51 (400 jog rest)
1600 in 6:26 (400 jog rest)
800 in 3:05 (400 jog rest)
I know this one will require some extra recovery time, so today it will be some easy trail work, and tomorrow I will bike. Then this Saturday I have 16 on tap leading Team in Training through their weekly long run. I’ll only need a few miles on Sunday to round out another 50+ week.
Based on last night I think my prospects for that half on 9/13 are looking good!