Track Workout

Boston training starts next Monday. As part of that training, I will be doing my track workouts on the G-trainer at Endurance Rehab. So I needed a baseline. Today, I put myself to the test. I plan to do another brief test run on Friday to verify my results from today.

Warm up: 2.5 miles to the track. Average HR 160.
800 m repeat: 3:33. HR 170.
400 m recovery: 3:09. HR 161
800 m repeat: 3:21. HR 176
Cool down: 1.5 miles home. Average HR 159.

I am going to try to be consistent with as many variables as possible during my experiment of one. Today I ran in my Adidas Supernova's which I probably will not do consistently. I will likely wear my Newton's or other light weight racer. I will keep my warm up at 2.5-3 miles. On Friday, I'm going to test myself with 3-4 x 800. Today I just threw in some repeats for the heck of it. I suspect the first one was a little slow (it usually is) and that my target HR will be closer to 180 as it was in the second repeat. When I use the G-trainer I will be running at 85% of my body weight and since I'll be able to run faster, I'll use my target HR to guage how fast to run my repeats. I'll keep my repeats the same time, and hopefully progress in how far I can run from week to week. And my recovery will remain about half the time of the repeats. On the track it's usually a little longer. In reality I should only run a 200 m recovery to get closer to the 1:45 I'm looking for.

I'm excited about this little experiment! If all goes well, it'll be 3:40 or bust!