Dan and I headed back to the Dome for the Gate City Striders indoor track workouts. The Dome is a 317 meter track which is great for indoor workouts but weird trying to figure out the interval part of the workout. We met up with Dave Q and did 3 miles to loosen up, it was a bit weird with walkers, runners, and even a couple of insane bikers on the track. Quick change into racing flats and we hit the track for another mile and some strides. I felt kind of crappy and Dave had even mentioned that I was limping a bit (prior to warming up). Our goal was 8x800 with 400+ rest and our goal pace was around 2:40.
Dan led the first one and he is a metronome clicking off low 80’s for each 400. It is always a bit crazy on this track often weaving in and out of groups and trying to avoid soccer kids who are oblivious to what is going on around them. For the most part we ran pretty evenly, alternating the lead for each 800. Joe and Dave from GCS were in our group and Joe would sprint out in front for most of the 800’s. It is always nice to have people to work with.
After the workout we did another 2.5 miles to get an even 11 for the night (and 17 for the day for me). It really makes for a late night. I’m not sure how my back and foot will do but I’ll keep giving it a go.
Looking back to the first workout of last year we ran almost exactly the same, just a hair slower during the 800’s and a bit slower in the rest (some of that was due to other groups starting).
6x800
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Hampshire Dome
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with Dan & DQ
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Interval
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Rest
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1/8/2013
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02:41.5
|
2:37
| ||
02:41.0
|
2:33
| ||
02:40.6
|
2:25
| ||
02:40.5
|
2:27
| ||
02:41.3
|
2:23
| ||
02:39.4
|
1:01
|
Week 1
| |
16:04.3
|
13:26
|
29:30:00
| |
6x800
|
Hampshire Dome
|
with Dan
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Interval
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Rest
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1/3/2012
| |
02:41.2
|
2:26
| ||
02:41.3
|
2:28
| ||
02:39.7
|
2:24
| ||
02:41.2
|
2:28
| ||
02:38.6
|
2:36
| ||
02:41.1
|
0:59
|
Week 1
| |
16:03.1
|
13:21
|
29:24:00
| |
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