The Black Track Cut No Slack

IMG_6242There are tracks like this in nearly every city or town with a school or recreation center. Sometimes running in an ellipse in the summer sun is just what I need. In off-hours, frequently, no one else is there. What a great opportunity to make a training meet-up with a friend who is at a fitness level close to yours. Early mornings on a track can also be invigorating. Remember this option; it’s a good one. Use it according to your needs, fitness level, and do check with your physician if there are any known conditions for which you should get a doctor’s OK.

Today for me, this is how I used the track.

warm up: 50 body weight squats (25 half, 25 full).

Ran 12 laps (3 miles)…

One Sprint per lap, or 1/4 mile…

Eleven 50 yard sprints…

Lap 12 was a 220 meter sprint…

1 quarter mile cool down walk…

It was 90 degrees Fahrenheit.

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Sprintervals…

generate and accelerate

generate and accelerate

Defined for me the day before yesterday by a 3.25 mile run containing four sprinting intervals…

also working on a new book…

all the best in your training days!