One of my former athletes (now, a law student) asked me to join her for a half marathon. She lives in Virginia so we decided to meet in the middle and do a half in West Virginia (a state I haven't raced in). Immediately Dave and I were in and plans have started. Training plans have started too. This is a pretty small race so I decided it was time to actually race this year and get on a solid training plan to do so. With only 9 weeks until the race, I am jumping into the "Train Less, Run Faster" plan right in the middle, but with a full month of base training last month, I am ready.
So, yesterday was Day 1 and I asked Dave to join me on the track. He hasn't been doing a whole lot of running since Houston, but was game. He was not excited, however, when I told him was the workout would be.
In case you can't read that it's:
1 mile warmup 1 mile @ 6:49
400m rest interval
2 miles @ 7:22 pace
800m rest interval
2 X 800m @ 3:16
400m rest interval in between
1 mile cool down
Dude, we nailed it. Our 1600 was 6:43. Our 2 mile was 7:16 and 7:11. And our 800s were both 3:12s.
It's on. It's so on.