Runners tend to stick to a typical routine, I know I’m guilty of it often. In order to mix up this week’s normal running routine, I joined the November Project SF tribe for a “Track Tuesday” workout in San Francisco. Sure, I’ve been to NP workouts in the past, but this was going to be my first time running with the speedsters around the Kezar track.
Here was the workout:
400 = one lap
- 800 warmup
- 1200, 800, 400
- 4×400 relay
- 400 cooldown
The workout started at 6 am, and doing speed work that early (for me) is intense, but I know that I need to work on getting faster — driving out to the city through 5 am commuter’s traffic will hold you accountable. I had my watch on the entire time, but I wasn’t looking at it for pace. I was just running by feel and putting in the effort. Looking back at the splits, I was floating anywhere from mid-7 minute miles to low 6-minute miles. Obviously, I could go a bit faster on the 400 laps. All in all, I logged a total of 4.6 miles of speed work which is definitely MORE than I would have logged on my own.
The 4×400 relay was fun. We partnered up and ran a lap (400) then tagged our partner, mine was Tantek — here is his recap — we then repeated until we had each run 4 laps. Tantek is a really cool guy, he always has a smile on his face and just has a passion for running and the NP lifestyle. A lot of the NP tribe has that same energy level and it is a great community of passionate athletes.
November Project workouts are always FREE and happen in select cities.
Time to run some more?
I was beat after the track workout, but before the day started I had mentally committed to doing some MORE running after the workout. I flirted with the idea of doing a glamorous run out to the Golden Gate Bridge and snapping photos and running 20+ miles… I even packed my hydration pack and fuel. Yes, I often have big dreams. But the track workout took more of a toll than I had anticipated and I realized that if I went out too far, I might end up fading and walking more than running. I was looking for quality, rather than quantity.
I settled for an out-and-back route through Golden Gate Park and along Great Highway. I was familiar with the route and knew it was a manageable one that I could run. I went with a run/walk routine (run a mile, walk a minute) and stayed in the mid-8 minute range (while running) for the first 7 miles. I started to fade at that point, but finished up the 10 mile run with a feeling of accomplishment.
With almost 15 miles logged, I knew that it was a workout that just wouldn’t have happened had I not woken up that morning and made the drive. At best, I probably would have managed a 10-12 mile run closer to home, but it wouldn’t have been the same quality miles and there wouldn’t have been speed work involved. Sometimes we have to mix up the scenery and find other runners to push us. Running is often thought of as a solo sport, but sometimes the best runs are done with friends.
Do you have an active running community that you can train with?
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