8:30 AM 31 Dec 2008 @ Rizal High School (Pasig) Oval Track
There were three other joggers/walkers when I started my warm-up run at the Rizal High School Oval Track. After four laps, I had my stretching and speed drills. I decided to have my speed/interval runs in order to correct the defect that Captain Espejo had noticed on my strides and footstrike during my previous run.
I did 10 X 400-meter runs with one-minute recovery in between repetition within my 110% effort. On my 1st to 5th laps, I clocked in 1:35 minutes; 6th & 7th laps at 1:40 mins; 8th lap in 1:38 mins; 9th lap in 1:36 mins; and 10th lap in 1:40 mins. During these repetition runs, I experimented even-pace throughout one lap and slow first half and increasing my pace on the last half of the lap. I found the second mode of running, slow & then fast pace, to be the most comfortable way to undertake such speed runs.
The stage and the 100-meter dash run portion of the Rizal High School (Pasig) Oval Track
The left side of the Oval Track as I was standing from the stage.
After the 10 reps, I had my cool-down with two laps of slow jogging and another two laps of walking. I ended my workout with stretching exercises. I was supposed to run another 45 minutes at my 80%-85% effort after the speed runs but I really felt tired already and I opted to call it a day. I was able to run a total distance of 7.5 kilometers.
After assessing the results of my speed runs, I found out that my time for every lap was faster than the time for my 110% target goal which is 1:45-1:46 minutes. However, I really don’t know how I fare with my time if I try to reach the maximum 20 reps for a typical/normal speed run workout. With this speed run workout, I was able to correct the defect that Coach Espejo had observed from my previous run at the oval track.
Pretty good time especially since your recovery is one minute. The track oval looks really nice. I wish there was a decent track oval in the Muntinlupa area.
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i guess, my speed program is really working. the oval track only needs some cleaning. however, i wonder if the said school is producing good track & field athletes. such oval track is just a waste if the school doesn’t have a coach and sports program to implement. why don’t you write the local government executive & your congressman to build an oval track in one of the schools in your area?
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