Argh and Ouch, but a confidence boost

Fri, June 14-

Did an easy 4M in 32:00.

Thurs, June 13-

Just lifted a little.

Wed, June 12-

Arrived to campus this morning at 6:30 for a 2x400 breakdown. Per John's instructions, I was supposed to run 250m in 33/34 seconds, rest for one minute, then hammer a 150m in 22 sec. Take a 12-minute rest, then do it again!

I warmed up pretty well and used the Booster 2. After I shook off the nerves, I was ready.

Set 1:
250 in 33.7 (13/27/33.7)
150 in 21.7

Set 2:
250 in 33.5
150 in 22.5 (argh)

Argh and Ouch, but a confidence boost.

It was a short but might workout. 33.7 and 33.5 are in the 53-range. John and I need to do this workout together, so that we can hit 33-flat and 21-flat.

I should also try the Michael Johnson version. According to speedendurance.com,

One of the toughest workouts in my mind are split workouts. 

An example is a split 400m: run 200m at near top speed, rest 1 minute, then run another 200m with whatever you’ve got.

This workout could also be a 300m broken down as 3 x 100m (rest 1 minute).  Or a Split 500m in the spring (300m, rest, 200m)

Any way you slice it, it’s gonna hurt like hell.

His workout was 3 sets of split 400’s:  run 300m, 1 min break, then run 100m. (5 min rest between runs)

In the workout, his 300m split was 37 or 38 seconds (83-85% speed) achieving the last 100m in 11.2 to 11.3.

By training his body, he learned how to adapt and be familiar with the last 100m.

Tues, June 11

4M slow. 33:20

Mon, June 10

Tired legs. Went to Y for 3 x (6:00 run on treadmill at 7.1 setting + 4:00 stretch/lift)