This workout took more out of me (us) than anticipated. Bah humbug!

Sunday, 12/13/15

I went to the Y to do 4 (mile, arms lifting, legs lifting).  I alternated between the donut track and the treadmill for the miles, managing a relaxing 7:40, 8:00, 7:10, 7:30 paces.  I took 5:00 between each mile to do some arms and legs work.

Saturday, 12/12/15-

Met up with a nice group at Radnor HS for a workout.  There were Duncan, Carla, Bruce, John, Chuck S., Chuck K., and none other than Ray Parker, who was joining us for the first time.

At first, I thought that we might do 4 x 200 at 800m race goal pace, 4 x 150 at 400m race goal pace, and 4 x 100 at faster than 400m race pace, w/ a 3:00 rest between runs.  I'd shoot for 30s, 20s, and 13s.

After thinking things over, and on account of Bruce's 58.2 time trial last week and his resulting desire to work on the strength for the last part of his 400, I decided on a different workout.

Bruce et al.: 4 x 300/100
Me: 4 x 400/100

Bruce would do fairly hard 300, rest for 90 seconds, then do a race pace 100.  The 300s were supposed to be in the 47-second range (about 2 seconds per 100 meters slower than race pace; in an actually race, I'd expect Bruce to hit the 300 meter mark in 41/42 seconds en route to a 56/57 second 400). The 100 was supposed to be as "fast" as the last 100 in an actual 400 meter race.  For Bruce, this could be just under 15 seconds.

Instead of 300s, I'd tack on an additional 100m for 400s.  I'd rest about 75 seconds between my 400s and 100s.

John Curtis and Ray would join us; Duncan and the two Chuck had their own workout of 500/200.

From the start, the workout was pretty honest.

Set 1: John took out the first run pretty hard, crossing the 200 in 29.  Bruce and I were not far behind, as we crossed in 30.  John finished the 300 in about 45, with Bruce and me crossing in 46.  I kept at it and hit the 400 in 62-mid.  John, Ray and Bruce blazed the 100 in 13 and change.  I posted 14-low.  I felt sluggish for sure.  The gin and tonics from the holiday party the night before were reanimated.

Set 2: We continued with an honest pace.  I saw 29 at the 200, with Bruce and John in tow.  We three reached the 300 in 45.  I relaxed the last 100 to hit the 400 in 61-high. The 100s were similar to the previous one, although I gave it a little extra umph to dip into the 13s.

Set 3: We were slightly more aggressive on this one.  I saw 28 at the 200, with John sling-shorting off the turn and extending over the last 100 to reach the 300 in about 43-high. Bruce and I were about a second behind, waning a bit on the third 100.  I maintained over the last 100 to reach the 400 in 60-high.  The break between the 300 and 100 were protracted at this point.  Bruce was suffering, but he heard my boisterous encouragement.  The 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds.  We had stolen 15 seconds.  The 100s were still solid, with all of us cracking 14.  I still felt flaccid, though.

Set 4: This was it.  A little less aggressive than the third one, John and I saw 29 at the 200.  We supported each other stride for stride over the third hundred.  Wanting to break 60 seconds for the 400, I got my knees up and pulled ahead a bit.  I crossed the 300 in 44 en route to a 60-low 400.  I think Bruce ran about 46 or so.  Like in set 3, the 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds.  We had stolen another 15 seconds.  The 100s were a struggle, with none of us cracking 14.  I felt weak in my 14-low attempt.

From what he reports, Ray hovered at the 46/47 mark for his 300s.

This workout took more out of me (us) than anticipated.  Bah humbug!

My series:
Set 1: 62-high/14-low
Set 2: 61-high/13-mid
Set 3: 60-high/13-high
Set 4: 60-low/14-low