Tues, 10/22/19-4.95M at 5:50AM. 38:15.
Mon, 10/21/19-lifted only
Sun, 10/20/19-met up with Rob, Daryl, and Wayne at GA. They did 8x200, and I did 8x300. The pace was a take on the pick-up 8x400 workout, with #s 2,5, and 8 @ 63 with 2 minutes' rest (instead of three).
For the 300s on the track, my target for the slower ones was 53 and my target for the faster ones was 49. My rest would be part walk/part jog back to the start in 2:00. My teammates doing the 200s would follow this pace (35s for the slower ones, and 32 for the faster ones)
My runs:
#1: 52-low
#2: 49-high
#3: 52-mid
#4: 35-low--stopped at the 200 because I wanted to switch out of my flats and into my spikes
#5: 50-low
#6: 52-low
#7: 54-low
#8: 50-low
Sat, 10/19/19-Stopped at Duke Island Park on the way home from the Board meeting to do a sluggish 4.5M.
Fri, 10.18.19-took off
Thurs, 10/17/19-Did 5x400 on treadmill. #s1,3, and 4 were in 73; #s 2 and 5 were in 66.
Wed, 10/16/19-5.75M
Tues, 10/15/19-cannot recall
Mon, 10/14/19-cannot recall
That's a bitchin 300 workout if all 8 were 2min rest. It looks like you rested while changing shoes... but damn. At peak my best is 4 x 300m avg 49 (in flats). No way I could do 2 sets at that pace.
ReplyDeleteHey, Bill. I bet you could do this workout. Just vary your pace.
DeleteThere is one killer workout I try to do a couple of times each season. It's a tough one that I have to work up to:
5x(2x300m @ 48 w/60-75 sec rest (100m jog)) with an 800m jog between sets. I briskly walk 100m rests. My 800 meter jogs are between 6:30 and 6:45. The last time I did workout (this past spring), my runs were:
set 1: 47-mid, then 48-low
set 2: 48-low, then 49-low
set 3: 48-mid, then 48-high
set 4: 48-mid, then 49-low
set 5: 48-low, then 46-high
What have you been up to?