Sat, 3/4-
I decided to do a modified version of the Russian intervals workout. As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.) This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets! OMG. I have done a modified version of this workout in the past. For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.
I decided to do 200s instead of 300s. My plan was for us to take exactly 60 seconds between runs and jog the 800 between sets in 6:45, or rest for the equivalent amount of time. My goal is to build towards the original workout Russian intervals workout described above. With my goal being 30xx seconds for the 200s, here's what I managed:
Set 1: 30-mid, 60 sec rest, 31-low, 60 sec rest, 31-low
6:45 800 meter jog
Set 2: 30-mid, 60 sec rest, 29-high, 60 sec rest, 31-low
6:45 800 meter jog
Set 3: 31-low, 60 sec rest, 31-low, 60 sec rest, 31-mid
6:45 800 meter jog
Set 4: 30-mid, 60 sec rest, 31-mid, 60 sec rest, 30-low
6:45 800 meter jog
Set 5: 31-low 60 sec rest, 30-mid, 60 sec rest, 30-low
This workout performance wasn't great on this 30-degree and windy day, but it was slightly better than the same one nearly a year ago at Radnor HS.
By my estimate, an average pace of 31-low throughout the workout translates to 2:08 800 meter race. Argh!
I would like to do these repeats in sub-30 next month. Alternatively, I'd like to do this workout with 45 or 30 seconds' rest between 200s. OR Perhaps I could do the 5 set of 3 300s in 48 with 60 sec rest instead of 30.
I would also like to give the "breaking the barrier" at some point again.
I need to force myself to get stronger and tougher!
Fri, 3/3-took off
Thurs, 3/2-Met up with Chuck K. in Willow Grove at 4:45 to head to the Mile Mania meet at Ocean Breeze, Staten Island. I would be my first visit to this venue, which has been getting rave reviews. After a hectic drive, we arrived there at about 7:00 for the 7:30 meet. We checked in and began warming up pretty immediately. Fortunate for me, the mile was the first event. Chuck would do the first few laps of the mile as warm-up for the 800 meters, the second event. There were four heats of the miles, three for men, one for women.
I warmed up well, but I didn't feel energized.
The 800 seeding was done on the spot. The clerk asked for those with a 2:00 o below time to step forward. Then he called for 2:05 or below, then 2:10 or below, etc. I'd be in the first heat, along with Chuck and 15 other guys. And the guy went off. I accidentally spiked the shoes of the runner to my inside, and another runner, in an unrelated encounter, hit the track 30 meters in. We were called back, as the top runners hit the 50-meter mark. To give us time to recalibrate, the starter asked for the second heat to go. After the heat finished, with the winner running a strong 2:08, the first heat was back in action.
I got out pretty well. I was thrilled to know there was a huge clock at the start/finish AND at the 100 meter mark. I crossed the 100-meter mark at 14xx and the 200-meter mark at 29xx. I was moving. We settled down. I hit the 400 in 61xx. I passed someone on the backstretch as I got up on my toes. And then I faltered. I started worrying that the guy now in front of me had slowed down and that I was now off pace. I kept saying to myself I needed to cross the 600 mark in 1:33 to make this race viable. As I was coming up the homestretch, I could see that I would reach the 600 in 1:35...and then end up with 2:09. I just went numb and, in a show of impulsivity, I stepped off the track at the 600 in 1:35.
I realized that I was a bit burned out. I was emotionally and physically exhausted from the week in many ways. Unfortunately, I had made the trip to Ocean Breeze in vain, wasting my time. However, I was happy to meet its acquaintance. At least I finished the evening with 6-8 60 meter pickups!
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