Start time: 5/8/07, 6:00pm
Location: McLean High School
Distance: ~3 miles
Average pace: 9:30min/mile & 7:00min/mile

Yesterday, Laura and I ran the first of our “Lactate Threshold Runs” which involve short bursts of running at a faster pace, with slight breaks between them. The schedule was as follows:

10 minute warm-up jog
4 2-minute bursts at a 7:00min/mile pace, separated by a 1-2 minute walk
10 minute cool-down jog

We headed over to McLean High School to use their track, since it’s nice and flat, has no traffic, and is easy to figure out distance since it’s a quarter-mile loop. So we did the warm-up, then headed around for our first lap. At our correct pace, we should run one lap in 1:45, with 15 more seconds to go. So we took off along its wonderful bouncy surface (I do love new tracks) and the first loop was done in… 1:30. That’s a 6min/mile pace. Oops! We were more on track for the others, though, and Laura was a great person to run with.

Once we were done (amidst the occasion dodging of the women’s soccer team which was setting up for a game), we hit our warm down jog for another mile, then headed on out. A good time! As the LTRs continue we’ll be having additional loops to do, but for now it was a nice start.