May 11, 2013--About noon time
On this weary day of on and off drizzling, I decided I would do a workout I haven't done in some time: Negative split reps. The workout, as designed for a 2:00 800 meter runner is as follows: 2x (300m-500-400 w/a negative split of the last 100m). The 300 would be :32+:14 (=:46 300m); the 500 would be 66+14 (=1:20 500m); the 400 would be 48+14 (=62 400m). A two-minute rest is allotted between reps, and a 1200 jog is afforded between sets.
I had no intention of taking a 2-minute rest between reps. I opted for 3 minutes instead.
My runs were:
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/66/1:22 (16-second last 100)
200 meter walk/3-min rest
400: 16/32/49/64 (15-second last 100, but I reached the 300 a second later than required.)
1200 meter jog/9 minutes
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/67/1:24 (17-second last 100)
300 meter walk/5-min rest (The lack of food/energy had caught up to me.)
400: 16/32/49/64 (15-second last 100, but, like the other 400, I reached the 300 a second later than required.)
This workout was passable. I need to muster more strength and vitality to nail it. A workout partner would help, too.
I plan to give it another shot soon.
Good Job Delvin!
ReplyDeleteI would like to try this work out with you one day.
I don't really think I can keep up with you but I should be close enough to push you a little bit. And sometimes ,as you know, that little push is all we need.
Yesterday I planned to 400 x 10 @ around 85 sec with 2 min rest bwt 400’s
In the end I only did 6 x 400 all around 77 sec.
4 400’s short of what I wanted to do but I was tired ! :-)
Today I wanted to do 10 x 200 with half lap jog btw reps.
I did the first 8 around 33. Then I said I'll just do a 400m cool down but when I hit the start of the 200 I pushed it again slower than before (38) but at least it was better than quitting. Then I figured what the heck I only have one more to complete the planned work out so I did the last 200 @ 36.
Not great times but, I do feel great that I completed the workout!
Keep Training
It would be great if you could join me. The workouts you did were mighty as well. Keep up those 400s; they'll make you as strong as a horse.
Delete