Saturday, 11/2-
Did Neg-split reps 2x
(300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) .
. . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.
My goal was :32+15 (=:47
300m) . . . 68+15 (=1:23 500m) . . . 49+15 (=64 400m) 3-min btw reps/jog
1200 btw sets.
The workout was ok...
Set 1: 32+16 (=:48 300m);
33/68+17 (=1:25 500m); 33/49+16 (=65 400m)
Set 2: 32+15 (=:47 200m);
32/67+16 (=1:23 500m); 32/49+16 (=65 300m)
Overall, the second set was
better than the first one!
I need to work on my turnover
when I'm tired. If I am going to take 3 minutes' rest, then my times have
to be the target times outlined in the original workout. If I cut back to
2 minutes' rest, then I'll be okay with the times I ran today...at least for
now.
On Sat, 11/17/12, I did the same
workout but the result wasn't as good as today's:
Set 1: 33+15 (=:48 300m);
33/68+17 (=1:25 500m); 33/50+18 (=68 400m).
Set one was so awful that I
figured I'd back off on the repeats by 100m each.
Set 2: 16+15 (=:31 200m);
32/48+16 (=64 400m): 32+15 (=:47 300m).
Friday, 11/1--took the day off
Thursday, 10/31-gathered at the
Club with the crew, about 25 of us today. The workout was, beginning at
about 2M into the 7.9M run, 6 x (30 sec on/ 30 sec off), then about a 1:30
active rest, hard mile and then 6 x (30 sec on/ 30 sec off). I was
fine until about the 5th 30-second run. I then started to lose ground.
By the time it was time to do the mile, I was probably 5 seconds back.
My mile of 5:50 was a bit shabby compared to the top guys' 5:00-5:15.
I wound up doing some of the second set of 30 sec on/30 sec off, making
my way past the old Y and down High Street.
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