Yes, a small group came out tonight for our track workout. We start at 7:00 PM Eastern but it is getting dark so early now, we may have to start earlier next week and then decide what to do beyond that. So we'll leave that topic for another time.
As mentioned here, the FIRST plan has three days of running; one day running intervals on the track, one with a tempo run, and one distance run. They also recommend two days of cross training (but emphasize not to run on those days).
We did a ladder today; running 400, 800, 1200, 800, and 400 meters with a half lap walk and half lap easy jog recovery between intervals. The idea is to be consistent with the pace on the intervals and for the most part we were. It got difficult in that without a light on my watch I had trouble reading it in the dark but otherwise we had a fairly tight range for our pace on each lap of the intervals.
A mile warm up, another mile warm down and we called it a day, logging 4 miles for the book and getting some good pace work in.
Nice work Pacers!
