First Track Workout

I semi-officially started my training for The Other Half half marathon in Moab, Utah this morning. Or maybe this past Saturday. I'm going to give the FIRST program a try. It advocates running 3 times a week, and cross-training twice a week. The runs should be a long run, a tempo run and speed-work on a track. The different runs have different benefits (more on that later). I don't have the training program all figured out yet, but I figured I would start easy since this was the first time I was going to do work on the track. I jogged the 3/4 mile over to the FK track (FK = Phoenix College) at an easy 10:00 - 10:30 pace, and then did an easy lap around the track. Then I ran 3 400m laps (at 1:43, 1:40 and 1:39) with about a 90-second walk break in between (which I guess is abbreviated 3x400m / 90sec R). I felt awesome after the speed laps. I was tired, but that kind of running felt much different on my legs. And after months and months of just short, medium and long runs at roughly the same pace, the variety felt good. I then did an "easy" jog back to my house. I looked down at one point and my "easy" pace was a little quicker than 9:00, which usually feels pretty intense. I guess the speedwork is already paying off! :) I spent the next hour trying to stop sweating since it's STILL ridiculously hot and humid. It's like we moved to New Orleans or something! Activity Route: -- Elev. Avg: 1100 ft Location: Phoenix, AZ Elev. Gain: +0 ft Date: 07/23/08 Up/Downhill: [+9/-9] Time: 06:43 AM Difficulty: 2.4 / 5.0 Weather: Mostly Cloudy 87 F temp; 46% humidity 89 F heat index; winds SE 6 Performance Distance: 3.15 miles Time: 0:28:53 Speed: 6.5 mph Pace: 9' 10 /mi Calories: 541 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 50 +0' 40 6.1 -0.4 +6 ft 2 9' 19 +0' 09 6.4 -0.1 0 ft 3 11' 04 +1' 54 5.4 -1.1 -6 ft end 10' 00 +0' 50 6.0 -0.5 0 ft Versus average of 9' 10 min/mile

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