I substituted

Sun, 7/12
Went to Germantown Academy for what I thought would be a 6-5-4-3-2 Breakdown workout with Chuck K. When I arrived, he had his sights on a field events workout with Anthony. Bummer! I knew Chuck S and Bob would be doing a miler's workout, so I decided to hop in with them. They had arrived before I had, so they were ready for the workout a few minutes ahead of schedule. They began with their 800m at 3K pace, as I continued stretching. By the time they finished their 800m recovery jog, I was ready to go.

I hopped into the 600, beginning 5 seconds behind Chuck, who was looking to go through the 400 in 80. I was looking for what should have been an easy 75. I hit 76 and finished up in 1:53. Slow jog of 600 followed. It was time for the 400. Chuck was aiming for a 75 sec 400. I was looking to go through the 400 in 70 and stop at the 500. I managed at 69 and finished up in 1:26. 300 jog for me, 400 for Chuck and Bob. Next up was 200 for Chuck. I went through the 200 in 33 and finished my 300 in 50. 100 job for me. Again: I went through the 200 in 32 and finished my 300 in 49. Chuck and Bob were finished. I walked 300 (4:45) and did my last repeat, a 200, in 29.

I wound up doing a modded version of the planned workout. Pace was pretty much for the 60' 400 race goal. However, I recognize that my rest was shorter since I jogged it. I also realize that I substituted a 300 for a 400.

Done as designed, the 5-5-4-3-2 breakdown is as follows: 

Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow that workout. For example, if 54 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.

400 race goal-:60-ish    :58-ish.     :56-ish.      :54-ish.       :52-ish.      :50-ish
Target times
600	1:48	1:45	1:42	1:39	1:36	1:33
500	1:27.5	1:25	1:22.5	1:20	1:17.5	1:15
400	68	66	64	62	60	58
300	49.5	48	46.5	45	43.5	42
200	32	31	30	29	28	27
200 meter split times (pacing)
600	36	35	34	33	32	31
500	35	34	33	32	31	30
400	34	33	32	31	30	29
300	33	32	31	30	29	28
200	32	31	30	29	28	27

400 race goal- 60-ish    :58-ish.     :56-ish.      :54-ish.       :52-ish.      :50-ish 

Recovery is “walk what you run” to a maximum of 400m:

- run 600, walk 400; - run 500, walk 400; - run 400, walk 400; - run 300, walk 300; - run 200, walk 200

Sat, 7/11-Went to Skillman with V for a short, easy run of 3.25M in 34:00.