Sophomore Track Session


In college it was Thirsty Thursday. 

In the beach cities it’s Sunday Funday.

In OUaL-land, it’s Tuesday Track Party.

You’d be hard-pressed to find something I liked more than weeknight and/or day drinking in my early 20’s, but Speedwork on the track in the early AM with Margot has done it. 

(OMG, who am I???)

Instant cure for all that nonsense I was talking about “hating running”.  Guaranteed #runboner and track high for the rest of the day.  And going to work with a sweaty ponytail.


We set out with what smart running people call a “long ladder” workout on schedule.  It was pretty cold pre-dawn, so I sported my nasty old Cleveland Marathon race gloves for a bit of finger protection and hometown nostalgia.

Sweet, sweet, terribly miserable first marathon


Maybe you’re askingWhat the F is a “long ladder” you lunatic track-loving fool?”

… that’s what I asked Margot, afterall.  I’m still all new and green on this fast-running business, and suspect a few of you might be too.

So essentially we ran fast, recovered, ran fast a little longer, recovered, ran fast a liiiiiittle longer, recovered, and so forth the way back down.  Great for testing your short race pace, running on tired legs, and pushing (/holding on for dear life) at the end when you’re not sure you’ve got anything left in the tank.

At least that’s what the wise ones tell me.

In case you want to play along, this is what we did :

(:90 recovery between each set)

  • Warm Up 1 mi – 8:54
  • 1200 m (.75 mi/3 laps) – 5:20 (7:08 pace)
  • 1600 m (1 mi/4 laps) – 7:07
  • 2000 m (1/25 mi/5 laps) – 9:00 (7:12 pace)
  • 1600 m (1 mi/4 laps) – 7:08
  • 800 m (.5 mi/2 laps) – 3:15 (6:30 pace)
  • Cool Down .5 mi – 3:58 (7:56 pace)


That’s me with my heart on my sleeve.  With Coach Margot’s name in it.  My name is not Coach Margot.  I just love how fast she makes me.

* Coach Margot’s not technically a coach, if we’re being full-disclosure. She’s just fast and more awesome than me.

And in case you’re in OC and want to play along IRL, Tuesday Track Party is here to stay.  Email me if you want to tag along – we’re friendly and are doing a 2-mile test run next week.  And other fun stuff, obvs.


Sarah OUaL

28 thoughts on “Sophomore Track Session

  1. Look at you with the new header (I might be behind on this).

    I HATE ladders – but that workout does sound fun :) If only there weren’t thousands of miles between us (guesstimation) I would be there with my “slow crew.”


  2. I USED TO (like back in high school) love ladder work outs. I think now the only way I could get back into them, is if like you, i had someone faster than me pushing.

    I love how your ‘cool down’ was at a 7:56 pace– no big deal


  3. maybe I should consider doing some speed work…. i actually like the idea of the ladder workout. wish i could do it in 7 min miles, but I’ll be shooting for 9/9:30’s


  4. I could never keep up with you guys. I did a 5.7 mph on the track for 20 minutes and was SERIOUSLY pushing myself. And you guys must not be going THAT early, because the sun is already out! I have to get up at freakin’ 5 to get my runs in…bleh.


  5. I wish I lived in OC so I could chase you around the track. I don’t know how you run so fast early in the morning. I can barely get out of bed!

    I want to go read your Long Beach recap now that I’m considering running it. I THINK YOU SHOULD TOO!!


    • Yes! We really want people of all levels to come. It will be much more fun if we could get a group, even if we’re not all running the exact same workout/speed.

      Um also, can you tell me where you got the “oh well whatever” from? Are you a huge nirvana fan? haha.


      • Just a fun saying my sister and I use a lot. “i spent 3 hours getting ready and still look a hot mess, oh well, whatever”. Basically dont sweat the small stuff.

        Would love to try. Currently like 3 to 5 miles at a very slow like 11 minute pace…. Just getting started again.


  6. Fun! You’re like a high school track athlete! I ran on my old high school’s track today while school was starting. Kinda felt creepy. Also ran 5 miles which equals 20 boring laps. Also did not run near as fast as you :)


  7. If I lived in the OC I’d be there in a heart beat. I miss track work. Though, perhaps I wouldn’t until after RnR nola b/c I think that could land me injured (I’m riding a very fine line right now with my left hip, I can feel it).

    Ladders are a b*tch! 1200’s and 1000’s are miserable! 400s are fun, 800s are painful. I don’t know but I have never liked the middle distance races.


  8. Pingback: “Get Freaking Fast” Plan : Hills | Once Upon a (L)ime

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