Last night's track workout was what's called a "pyramid" workout. The name comes from the fact that in short, the workout consists of basically running intervals, starting at a small distance, slowly working your way up, increasing that distance each interval, reaching a plateau, and then coming back down via the same pattern you went up, thus the reference to the pyramid. We started at a distance of 400m (2 laps), increasing by 200m every interval, all the way up to 1200m, with a 1 minute recovery in between each. Then when you get up to 1200m (6 laps), you take a 3-4 lap recovery, repeat the 1200m and start the process back down. This format I think was my favorite out of any track workout so far. I found it to actually be rather enjoyable... As I came back down the pyramid I found that I was able to push myself harder, because even though you're getting more tired, the distances are getting smaller and smaller.
Fred and I again ran together throughout, maintaining a relatively consistent pace of 46-48s per lap on the way up the pyramid, and then picking up the pace for each "interval" on the way down. We finished our last 400m in 1:21, or just over 40s per lap. I was quite pleased.
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2 comments:
Hey Dennis, i actually am trying to follow this blog for my training for a 1/2 upstate, today I only did 3 miles at the Health and raquet Indoor Track (6 laps per mile) in 22:44 with my 5 accelerations. I was going to hit the bike for awhile to make up the difference, but none were available. I have been having some leg aches thought but am doing lots of walking. I’m adjusting my casual shoes around and hopefully that will help. Yours look sick though. You really are an inspriation, thanks for the tips you put on here
Dennis,
You should be pleased with your Tuesday evening track workout - you and Fred looked great.
Have a great race in New Bedford if you're going down. Remember to save it all for the last 3 - 4 miles.
And next Tuesday, plan to join us for post-run refreshments at Red Bones.
Keep on keepin' on!!
Jack
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