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Russian Mile: Light Steeple Workout

April 28, 2010 (Night)

Exercise Type: Run

Comments:
After a six mile run with the GDS boys team (mostly w/ Samet), I drove over to Duke Ellington for a workout my college coach recommended I do right before my end-of-season taper (10 days to go!). I was feeling pretty run down and fragile, so I'm glad I didn't have to push my body all out, though mentally I would've done it if asked. The workout was supposed to 2-miles at steeple pace with ample recovery, but I ended up going a bit faster and still feeling really fresh, strong, and controlled.

3 x 50m w/ 3 hurdles (practicing form)
800m (half flat, half hurdles): 2:30 (72, 76)
400m flat: 69
400m hurdles: 74


800m (half flat, half hurdles): 2:30 (71, 77)
400m flat: 69
400m hurdles: 71 (YEEEE-AH!)

I realized afterward how much I really love track workouts. For nearly an hour, I thought about nothing but track. I thought about my splits, about the 5k I'm running this weekend, the advice of my coaches over the years, jokes in the alumni newsletter, Linni and Sophie breaking 6 in the mile...all my worries about jobs for next year, today's last-minute improvised field trip, teaching travails, work I'm behind on, never crossed my mind. I felt liberated. I've been a fan on track workouts for as long as I can remember; such a sense of accomplishment as you look back my effort and times. I came away today tired physically but as mentally refreshed as walk in the woods, a hot bath, or a long nap.