Track Intervals

Summary Data
Total Time (h:m:s)	1:00:40	9:00 pace
Moving Time (h:m:s)	1:00:29	8:58 pace
Distance (mi )	6.74
Moving Speed (mph)	6.7 avg.	12.8 max.
Elevation Gain (ft)	+27 / -24
Avg. Heart Rate	159 bpm	Zone 4.6
Temperature (°F)	55.4°F avg.	55.4°F high
Wind Speed ( mph)	SW 7.5 avg.	SW 8.1 max.

Start Time: 02:00:45 PM
Intervals: 8x400

I finally made it to Stagg Field today to run track intervals (recall that I had tried this a few weeks ago, only to find that the field is still locked up tight at 5am). It was not until I found myself on the track that I realized that I had not run on a track since High School (17 years ago!). Except for the fact that I can still remember running my 400m intervals in 60 seconds (4 minute mile pace), it felt fantastic. And my splits were pretty much on target---shooting for a 6-minute mile pace overall. For the first three intervals, I took off too quickly and really felt it in the back stretch (it would be interesting to see the pace breakdown, in 5-10 second splits to see how I slowed down within intervals--I suppose I could since the data is recorded). By the 4th, I had figured out how to hit the appropriate pace and the intervals stabilized time-wise and became much more pleasurable. Here are the splits (and rests):

ap (#)	Time (m:s)	Distance (mi )	A Spd (mph)	HR (bpm)		Energy (Cal)
				Avg	Max
I1	1:25	0.26	10.9	181	186	35
R1	2:08	0.26	7.2	175	186	39
I2	1:31	0.26	10.4	180	185	35
R2	2:24	0.26	6.4	170	185	39
I3	1:35	0.27	10.1	179	185	36
R3	2:42	0.26	5.9	166	183	40
I4	1:35	0.26	9.9	176	185	35
R4a	2:48	0.27	5.7	165	185	41
R4b	2:36	0.27	6.1	155	163	37
I5	1:32	0.26	10.2	179	186	35
R5	2:42	0.27	5.9	167	185	40
I6	1:37	0.27	9.8	177	185	36
R6	2:42	0.26	5.8	165	184	39
I7	1:35	0.26	9.9	178	186	35
R7	2:37	0.27	6.1	170	186	39
I8	1:36	0.26	9.8	180	186	36
R8a	3:02	0.26	5.1	161	186	40
R8b	2:44	0.26	5.8	154	156	38
R8c	2:48	0.26	5.5	155	158	37

The time is probably the best indicator here: I ran regulation 400m laps in lane 1 on the UC track so the distance reading must be slightly off. A Google map of the course with GPS readings shows a little bit of craziness, so the variation probably comes from GPS accuracy issues. Recovery was in lane 3, so some variation from the quarter is accurate. Pretty strong wind on the final 100m---seems like the wind was more South than Southwest, given the position of the track.

Running intervals on the treadmill, I typically used the workouts on Nike+ from Alberto Salazar which are typically 2 minutes of speed balanced by two minutes of jogging at a more reasonable pace. With this background, my own interval routine has become 400m at pace balanced by 400m of recovery. I never liked how tight my legs got between intervals back in HS where we typically walked after the interval and the Salazar approach basically creates something more fartlek-like which builds overall endurance and promotes recovery while running. That said, the downside of this approach is that in the course of intervals, I actually log substantial mileage---the 6.74 miles logged today is very close to the 'long run' I posted on Friday. I may need to rethink this as I move toward 12 intervals which will have the result of 3 miles of intervals plus 3 miles of recovery plus at least an additional mile at the beginning and end---I suppose that working up to it will be beneficial.