Sunday, 3/13/16-
Today I met up with Duncan, Rob, Bruce, Chuck K., and Mary for a workout at Radnor HS. On tap, per Chuck K's email earlier in the week, was a 400 meter time trial. Mary, Rob, and Bruce would step aside for this adventure.
I began with a mile warm up. I then stretched and did a few drills. I got my leg up nice and high for an extended, whole leg stretch in which I worked on my hamstring and such. After some good stretching, I ran three (3) 100s, the first in 14-low, the second in 13-mid, the third in 14-low. I took 3:00 minutes between the first two and 4:00 between the second and third.
Meanwhile, Rob and Bruce tackled a couple of 150s, per their workout plan. Duncan and Chuck K. joined them the first one, and Duncan joined them on the second one.
About five (5) minutes after my third 100, I was ready to rock and roll. (Coming into the workout, I told Rob that I was thinking about going after a 55-second 400. During the warm-up, I told Bruce that I'd like to run 56 seconds.)
Bruce agreed to run 150 meters, beginning on the backstretch, and Rob would run the last 150, beginning at the usual spot. I thought Chuck, Duncan and I were going to run in lanes, but the guys said they'd just fall in behind me. As a result of this decision, I figured 'd do a slight rolling start of two (2) meters.
Thinking about the video and article I had encountered yesterday, I remembered that the first 50 meters of the 400 meters need to be hard (use it or lose it). I then told myself to float over the second 100 meters, Bruce in tow. Peering at my watch at the 200, I saw 25/26. I told myself to shorten my stride over the third 100, which I don't think I did effectively. Enter Rob. I has 150 meters to go. I could feel myself decelerating over the last 100. I waited good until I crossed the line to hit my watch: 54.26 it read. What? I was thrilled. I finished the race and began marveling at the trial. I took to a full-blown conversation. I was winded, but not at all dead. This was a good sign. After 9:00 of walking about, I hopped into a 150 with the guys. 21-high was the time. After 3:00, I did a second one in 21-low.
I was thrilled. I hope to see 53-point in a couple of weeks.
Executioner, You crushed it today! I think that we should add these type time trial workouts to our training schedule. I think we can have 2 folks positioned to set the pace. 1 person at the 100m mark and another at the 250m mark. They may provide a key motivation and pace to push a good time from our training. Great Job !
ReplyDeleteThanks, man. Good idea.
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