Today I revised an old favorite from my coaching days at North Hunterdon.  After a steady week of work I had decided over the weekend to take 2 recovery days to bring some life back into my legs. The workout consists of running 1600m repeats with surges and cruise segments at specified speeds. The segment are 200 meters, 500 meters, 200 meters, 500 meters, 200 meters. For the high school boys the goal was to run the 200m segment in 32 seconds with a 5:08 target 1600m. I decided that at my level I should make the target 10:00. The 800 meter cinder track Is only marked for two 400 meter segments. So I decided to run my segments in time rather than distance. I would surge for 1:00, cruise for 3:30, surge for 1:00,  cruise for 3:30 and surge for 1:00 to, hopefully, complete the 1600m at the 10:00 mark.

My performance surprised me. On the 1st effort I passed the 1600m mark in      8:58.  Feeling a bit of fatigue and out of an abundance of caution I decided to half the segments in the second and try to run at 800m in 5:00.  Trying to be very controlled I still pass the 800m mark in 4:18.  The ease with which I did that emboldened me to try another 1600 m.  Once again being very controlled I still completed 1600m in 8:55.    I was a big hit on the cinders tonight as 3 people stopped to tell me how impressed they were with my running. 😊

Stats are steady and sound with no leg or foot issues. 👣💟