BAM! It was awesome to pop a 60-second final 400.

Monday, 12/23--


Inspired by Phil Reilly's post on Facebook in which he shared the result of his 4x400/4x200 workout (4x400 in 69,66,65,64, then 4x200 in 29,31,29,28 with 90 sec rest between repeats and 9 min between sets), I set out to do my sit 'n kick reps workout on this warmer (50s) but rainy day.  Sit 'n kick reps workout is 5 x (400…rest 60 sec…and then 200).  The real goal for the 400 was 64, and the goal for 200 was 28.  The  modified goal for the 400 was 65, and the goal for 200 was 30.  

I warmed up and stretched nicely in the steady rain.  

After the first 400 of 66 seconds, I didn't feel like I had the pop in my stride.  I chickened out and decided against the 200; I'd do 100s instead.   I figured that doing the 100s in sub-14 would set me up to be able to do the 200s in 28 in a later workout.  My first 100 was 15.1, too slow.

Set 1: 66 (15,31/35), 15.1
1200 jog in 8:50
Set 2: 65 (15,32/33), 13.8
1200 jog in 8:40
Set 3: 63.9 (15,31/32), 13.7
1200 jog in 8:30
Set 4: 63.6 (15,31/32), 13.6
1200 jog in 8:45 
I took off my shirt heading into set 5.  Why not?
Set 5: 60.8 (14,29/31), 13.4  

BAM! It was awesome to pop a 60-second final 400.    

Sunday, 12/22--

Went to the Y and did a little workout:

track--mile in 6:15
Upper body lifting (4:00)
treadmill--mile in 6:05
upper body work
track--mile in 5:50
stretched