group track workout...

Wednesday evening:

Last night I headed out to Harper College for my first official Fast Track Running Group track workout of the 2009 season. I ran a 2.25 mile warm-up on the track to get my body ready for tonight’s workout. They had a “lite” repeat session schedule as most of the runners there are racing the Soldiers Field 10 miler this Saturday. On the plate they were running 2 by 1000 meters with 60 second rest between those two then a 90 second rest before a one mile time trial then 90 seconds rest before 2 more 1000 meter repeats with 60 seconds rest between them. Since it was my first time out there this year and I had a strong two-day race weekend last Saturday & Sunday I choose to run 5 by 1000 meters with focusing my closing speed in the last 200 meters. As a group we all ran 6 by 100 meter stride-out to warm-up the fast-twitch muscles…below are my repeats time with average & max HR per each:

4:30 – AHR 149bpm – MHR 159bpm
4:26 – AHR 153bpm – MHR 159bpm
4:24 – AHR 147bpm – MHR 162bpm
4:30 – AHR 154bpm – MHR 162bpm
4:29 – AHR 154bpm – MHR 165bpm

Ran a cool-down 1 mile afterwards so I covered a total of 7.5 miles in 1:03:38 with an average HR of 134bpm. I felt great out there this evening as I hit my HR red-zone on each of them to help an-aerobic development of my base training towards the Chicago Marathon 2009 :-)

b

Here is my Polar chart from the workout:
http://www.twodogzdesign.com/run09/052009.JPG

Fast Track Racing Team:
http://www.fasttrackracingteam.com/