More 400 Repeats Today
I met Steve and Brian at the track again this evening at 6 PM for another session of 12x400s. I felt great early on and we were smokin' 'em but the heat and too-fast pace began to take it's toll toward the end though I did soldier through and get all 12 done. It was a very tough workout. Here are the splits:
1:16, 1:14, 1:15, 1:14, 1:16, 1:14, 1:15, 1:16, 1:19, 1:18, 1:19, 1:15
1:16, 1:14, 1:15, 1:14, 1:16, 1:14, 1:15, 1:16, 1:19, 1:18, 1:19, 1:15
posted by Lance Collins at 8:34 PM
5 Comments:
Sounds like a good workout. That last repeat shows you still had some left in your tank. How much recovery time did you have between each one?
KG - we do a walking recovery of about 2 and a half minutes. Less at the beginning, longer at the end.
Two and a half minutes would normally be a bit long, but not in the heat. In the heat, that's fine.
A larger question is: why 400s? Ok, they're fun, but it's basically a middle distance workout, like if you're aiming for a 1500. I love intervals, but usually run 1000s or more. Sometimes a ladder starting and ending with a 400....
Just wondering why your regular speed workout seems to be 400s.
Bob in Tokyo
Hey Bob,
It's not my intent to only do 400s for speedwork. I try to mix in a 2nd speedwork session every other week or so, that consists of either mile repeats, .4 mile loops (an oval where I used to live), or a .7 mile lake path in my subdivision. But last week and this week I'm racing a 5K, which serves as sort of a 2nd speedwork session.
In the fall and winter, when races are longer, I stop the 400s and go to something longer. But for the next three months all we have are 5Ks due to the heat here in Houston.
Thanks for chiming in from Tokyo. Very cool.
Hi Lance,
Ok, I see. I didn't realize you were a 5k runner for 3 months. I was thinking of you as a marathon runner.
Coincidentally, I just read last night in The Runner's Body (very interesting recent book by Tucker and Dugas) that they recommend 10 x 400m once a week in the chapter on getting light and lean.
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