Saturday, April 5, 2014

Imagine This

My plan for the week was--
Mon 3/31-6.45M--3 Rustin loops
Tues 4/1-workout at Henderson
Wed 4/2-easy lift at Y
Thurs 4/3-3x150--21s, 20s, 19s; 3x100 in 12
Fri-take the day off
Sat-meet at Millersville


I didn't quite accomplish this.


I did take the take Friday off.


On Thursday,  --5:45 AM moderate track workout.  Pretty good morning.  Little wind and 50 degrees!   



Left home at 5:35
Warmed up 1.0 mile and stretched.
Started at 6:03 AM

The workout was 8 x 150.
Goal: 1st 2 in 22 sec; 2nd 2 in 21 sec; 3rd 2 in 20; last 2 in 19 sec.  Rest of 2:30 minutes/100m walk and 150m jog between each.  Took 3:00 before #s 7 and 8.

1st effort: 22.6.  I felt decent  
2nd: 22.3.  Better, more relaxed.
3rd: 22.0.  Oops.  Time to make up for that
4th: 20.8 Good.
5th: 20.4
6th: 20.2
7th: 19.7   
8th: 19.3 I did not necessarily feel like I exhausted the tank   

I think that I can go faster by a .25-.5 second or so with better weather conditions and if I do this workout later in the day.   

Could it be, then, that I can reach break the 19-second barrier after all?  The last time I did was 5 years ago, I think.  An 18 would be a real confidence booster.

Based on this workout, maybe I'm on target to run in the 53-second range for the open 400 next weekend like I did this time last year. 

150 meter workout--Possible 400 meter pace/conversion
22...59 (23,22,15)
21...57 (22,21,14)
20...55 (21,20,14)
19...53 (20,19,14)

1st 150--19.50 sec
2nd 150--19.50 sec
last 100--14 sec = 53.00 (open)

Imagine this: 19.00, 19.50, 14 ...52.5  (split)

On Tues, I went to WC Henderson HS to join dozens of others for the workout.  I opted to do the second workout option: 8x600 with a 200m jog between each repeat.  I mostly did the workout solo, although I fell in behind the increasingly elite marathon guys doing 1000s just to keep myself honest.  My 600s ranged from 2:10-2:00.


On Monday at 5:45 AM, I managed only a sluggish 4.3M in 33:30.  My legs feels heavy from yesterdays 4x1M.  Maybe I should have taken off Sunday side I had competed on Saturday.

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