7 mile track workout

Today was a track workout at Roxborough HS in Manayunk, PA. I showed up early to get a few extra miles in before our track session. I met up with Amy and she joined in for a three mile warm-up. I enjoy running with her because all I have to do is nod my head as she talks the entire time!

The session consisted of a mile warm-up followed by stretching. As the group was stretching, the two coaches reviewed a few pointers such as your arm motion, relaxed upperbody, and etc. I signed up for the class to let the running experts diagnose me and build me from scratch. Boy, I was wrong with this assumption. Do not get me wrong, I enjoy being a part of the running class. I just now understand that I have to be assertive in asking specific questions; pick their brains from nutrition to recovery. Trust me they know too; Lisa (coach) placed third at Ironman Louisville then competed at the World Championships in Kona.

The heart of the workout consisted of 3 x 1600s at half-marathon pace. The first mile was completed in 7:37 which is about my 10K pace (I think?). By the last mile, I felt comfortable at the 8:00 pace. The true test is to be able to hold the 8:00 pace for 13 miles.

I wanted to share a favorite quote of mine. I read it years ago then had it sent to me through RunnersWorld. Now it is hanging in my office.

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up, you'd better be running. "