Today, since I have practice tonight, I decided to just go over to the track and do speed changes. So when I got there, the sprinters were there doing their workout. So I did a mile warm up doing grass laps, and I then started with the speed changes. I did 2 laps of J's and 2 laps of regular speed changes. I was going to do four of each but since I have practice tonight, I figured its going to be speed so I only did 2 of each. Then for a cooldown I did my 2 grass laps. Overall it was a easy light workout that was very much needed. Then when I was waiting for my mom to be done walking, I went over to the sprinters group and talked while doing my core and holding my knee up for a minute thingy. Then when I was finishing up doing that Susannah came to the track so it was a big group of East or Old East track runners their for the second day of January. PM: When I got home from my practice at East High Track, I did my other core stuff including calf raises, arm swings and squats; I need to get back into those fast. Anywase, so tonight I went over to the Highland Track for a workout. So I started with a mile warm up and then the speed changes. I did 2 laps of jogging the curves and sprinting the straightaways then I did 2 laps of jogging the straightaways and sprinting the curves. Then I took a one minute break and started the speed. The workout was 5 300s at 58 pace because that would be roughly a 78 second 400 which is what I need to do at the first track meet of the season for a mile of course. So on the first one I got out what I thought was fast but I guess not really because I finished the first one at 59 seconds, then my times went like this; 59, 58, 58, 57. I guess it was I just needed a bit faster warm up to get to going the right pace. Sure, I admit after the fourth one, doing the last one was a bit iffy but I knew that the faster I run it the faster I can be done and it will pay off in the end. This is one of those workouts that one does a lot and a ton of effective stuff in that short amount of time. Then when I was done, I went over to the park and did a mile cooldown. Sub 5 minute mile here I come!!!! | 