Back on 7/25/15, Bruce and I attempted this workout, but Bruce had to bail after the first few because of his calf.
John and I planned for the "pick-up reps" workout: 8 x 400, with runs 2, 5, and 8 faster than the others. The rest between reps was supposed to be 3 minutes. I was shooting for 70s on the slower ones (1,3,4,6, and 7) and 64 on the faster ones. Bruce and Carl's workout was to do only the faster 400s, three in all. Chuck S. et. all were pretty much doing an ad hoc version of 8x400.
Needless to say, I was way off pace, sometimes woefully so.
Run 1: 71-low
Run 2: 65-low
Run 3: 71-low
Run 4: 71-mid
Run 5: 67-mid
Run 6: 73-high
Run 7: skipped
Run 8: 62
These are the kind of numbers I used to post towards the beginning of the season! All things considered, I am okay with it. Unfortunately, my achilles, which was already tender, is now inflamed. Ouch!
It was great seeing Bruce and Carl run well today. This was a confidence booster for them. Their next step is to 5/8 of the workout as designed or do all eight 400s but at a more reasonable pace.
Here's what I'm thinking for them:
2:16-2:19 800 meter race goal
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74
|
68
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74
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74
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68
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74
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74
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68
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2:20-2:23 800 meter race goal
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76
|
70
|
76
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76
|
70
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76
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76
|
70
|
Executioner, get well bro!
ReplyDeleteToday I arrived late the the NMO Workout - the workout 10x300 with 3 mins rest. Needless to say I was kind of happy that I was laet, but I did get in 5 x 300 so that was good.
I like the workout that you created for us, in this post. I'll try it but I know it will be a challenge to complete it! But I'll give my all.
-- Broken Calf