Today
Today started off with 3.5 miles this morning. No watch but a brisk pace, probably around 7:00. The cool air was nice, and overdue.
This evening I met Steve at the junior high track for speedwork. Last week Brian and I experimented with an approximately 2 minute walking recovery, rather than the 400 meter jogging recovery we'd always done in the past. The idea was that this might allow a fuller recovery, while ultimately enabling us to complete more 400 speed laps. Last week Brian and I did 12 x 400, a 50% increase in speedwork volume over our previous 8 x 400. We had to dial the pace back a bit to be sure we had enough in the tank. Overall things worked out great. Steve wasn't with us last week so today I described to Steve what we did and he agreed to give it a try.
Things went well. Last week Brian and I did laps at anywhere from 1:23 to 1:28, and a final lap of 1:17. I figured Steve and I would stay pretty close to those numbers, maybe a bit faster. Boy was I wrong. We must have both eaten our Wheaties this morning. Here are the splits:
1:23, 1:19, 1:20, 1:21, 1:21, 1:20, 1:20, 1:20, 1:19, 1:20, 1:19, 1:09.
That 1:09 at the end represents a 400 meter PR for me by one second. Steve posted a 1:07. These are the kinds of times we turned when we did 8 x 400 with the jogging recovery. That walking recovery makes a big difference in the volume of work we're able to do.
Tomorrow morning it's another 3.5 miles, then I'm off until the 10 Miler on Sunday morning.
This evening I met Steve at the junior high track for speedwork. Last week Brian and I experimented with an approximately 2 minute walking recovery, rather than the 400 meter jogging recovery we'd always done in the past. The idea was that this might allow a fuller recovery, while ultimately enabling us to complete more 400 speed laps. Last week Brian and I did 12 x 400, a 50% increase in speedwork volume over our previous 8 x 400. We had to dial the pace back a bit to be sure we had enough in the tank. Overall things worked out great. Steve wasn't with us last week so today I described to Steve what we did and he agreed to give it a try.
Things went well. Last week Brian and I did laps at anywhere from 1:23 to 1:28, and a final lap of 1:17. I figured Steve and I would stay pretty close to those numbers, maybe a bit faster. Boy was I wrong. We must have both eaten our Wheaties this morning. Here are the splits:
1:23, 1:19, 1:20, 1:21, 1:21, 1:20, 1:20, 1:20, 1:19, 1:20, 1:19, 1:09.
That 1:09 at the end represents a 400 meter PR for me by one second. Steve posted a 1:07. These are the kinds of times we turned when we did 8 x 400 with the jogging recovery. That walking recovery makes a big difference in the volume of work we're able to do.
Tomorrow morning it's another 3.5 miles, then I'm off until the 10 Miler on Sunday morning.
posted by Lance Collins at 7:23 PM
2 Comments:
Nice workout.
Do you think walking recoveries allowing for a great volume of 400's increases fitness greater than jogging recoveries with a lower volume of 400's.
Either way a 1:09 is awesome. Dupe that 4 times and you got a 4:36 mile!
I tend to think so Steve, but we'll see.
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