Father of Six

I went to Arapahoe High School to run a few 440′s at the track. Much to my surprise, and delight, as I got to the track, the football team was just taking the field. I love football and the sights and sounds were inspiring as I did this workout.

I’m not much of a speed guy, meaning I don’t work on speed very much. I put in my miles, but they are usually at the same pace. Since the broken foot episode, I’ve decided to put in meaningful, quality runs, rather than just piling up the mileage. Once a week I’m going to run the very hilly course in Highlands Ranch, once a week I’ll run the flat easy course in my neighborhood, and once a week I’m going to do some speed workouts, preferably at the track.

Here is the “intro to speed” workout I did in the midst of the AHS football team at 6 am.

1 mile warm up
6 x 440 yards at 5k target pace with a 1:20 walk in between each
(2:20, 2:14, 2:12, 2:09, 2:12, and 2:04)
1/2 mile cool down