Stepdown, Stepdown.
Get Down, Get Down. Claydes Charles Smith died yesterday. The only reason I mention it is because a vivid memory from when I was just a wee lad was roller skating to Celebration. Kool & the Gang is one of my favorite funk bands and Smith was a co-founder. Let's hope he is still doing the Jungle Boogie.
This morning was the second track workout of the week and went pretty well. Since it was a saturday morning track workout it was raining, of course. Welcome to the wet and rainy Atlantic North East. Stepdowns are my favorite type of track workout because they build my confidence immensely. The 800 was supposed to be the hardest effort with the 1600 and 1200 just in there to get the heartrate up and the legs a little tired.
500m active rest inbetween each interval.
1600 @ 4:46
1200 @ 3:29
800 @ 2:11
400 @ 59.6
I was very pleased to run a sub 60 400m because I just have not done it in so long it felt good to finally drop below a minute for a lap. Tomorrow will be the long run and then I begin the single sessions for a 4th of July race. The hard work is over, now all I must do is stay fit and not get hurt.
I am off to BBQ at the sergeants house.
Adios.