Day 13: Aug 14 Speed Workout: Catching up...again

A week ago, August 14, represented the return to training after two weeks of traveling.  As of this morning, I just finished 7 days of running in 8 days.  Unfortunately, I have not done as well at maintaining this blog.  So I'll get caught up with a brief recap of August 14. I jumpstarted the training schedule with the speed workout.  I did my favorite one, a ladder of 400-800-1200-1200-800-400.  It breaks up the monotony of running the same distance 6 or 8 times, and it's good practice to focus on maintaining the same pace over varying distances.  The Runner's World Veteran Plan I followed in 2010 added a 1600 between the 1200s.  Running a 400m recovery lap between each interval as specified by HB provides more temporal rest, but it's not the same as standing still waiting for your next interval.  There's no way I could have done that 1600.  I love an interval workout after a lot of travel because it's a nice confidence booster.  The short distances give you a chance to feel fast and successful.

	MILES	TIME	PACE
TOTAL	3.0		00:00
Lap 1	0.25	01:57	07:43
Lap 2	0.50	03:59	07:57
Lap 3	0.76	05:57	07:48
Lap 4	0.76	05:56	07:50
Lap 5	0.51	03:55	07:42
Lap 6	0.26	01:47	06:59

http://connect.garmin.com/activity/210686874

This was a good way to start last week.