Next time I'm coming out gangbusters!

Sat, 7/18-I met up with Bruce (Almighty), Duncan, John, and Chuck at Radnor HS for a tune-up.  Incidentally, Cheryl B. and Julie H. were there, although Cheryl decided not to get in on the action.  After a little indecisiveness, we opted for the 600, 500, 400, 300, 200 breakdown.

Recovery is “walk what you run” to a maximum of 400m:

- run 600, walk 400--

- run 500, walk 400

- run 400, walk 400

- run 300, walk 300

- run 200, walk 200

Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow.  Choose a 400-meter race goal time and follow that workout.  For example, if 56 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.

6-5-4-3-2 Breakdown
200 meter split times
200	32	31	30	29	28	27
300	33	32	31	30	29	28
400	34	33	32	31	30	29
500	35	34	33	32	31	30
600	36	35	34	33	32	31
Target times
200	32	31	30	29	28	27
300	49.5	48	46.5	45	43.5	42
400	68	66	64	62	60	58
500	87.5 (1:27)	85 (1:25)	82.5 (1:22)	80 (1:20)	77.5 (1:17)	75 (1:15)
600	108 (1:48)	105 (1:45)	102 (1:42)	99 (1:39)	96 (1:36)	93 (1:33)

400 race goal: :61-62      :59-60       :57-58       :55-56        :53-54       :51-52

We each decided the kind of 400 goal pace we wanted and went from there.  Even though I decided o the 55-56 pace, I wound up running a bit slower--more along the lines of the 57-58 pace: 1:42, 1:22, 63.9, 48, 27.  I took some of these reps too easy and had too much left in the tank for the 200 as a result.  Disappointed, next time I'm coming out gangbusters!

The best part, though?  Seeing everyone, running as a team, pushing each other, and hanging out at Starbucks afterwards!  Great job, guys!

Fri, 7/17-took off

Thurs, 7/16-ran just two regular Rustin loops for a whopping total of 3.7M.

Wed, 7/15-4.4M