Went to Duke Island Park for a five-miler. Hot and humid...again. It started drizzling as I approached the two-mile mark. It started raining as I approached the four-mile mark. It was pouring as I finished up 5M in 39:00. (8:23, 8:07, 7:58, 7:35, 6:57)
Thurs, 7/9/20-
Went to TCNJ to run 12x150 in 93-degree and humid weather. The idea was to run....
4@24-mid (800m race pace...2:12/2:13)
4@22-mid (600m race pace...1:30/1:31)
4@20-mid (400m race pace...:55)
Three min rest between reps.
While I hit a couple of lows and mids, I ran mostly 24-high, 22-high, and 20-high, 2:15, 1:33, and :56. I was happy to have made it through the workout.
My speed has suffered. I need to improve.
Wed, 7/8/20-
Went to TCNJ.
After a little indecisiveness, I opted for the 600, 500, 400, 300, 200 breakdown. Unfortunately, after a sluggish first 400, not 600, I bagged the workout. Lightning was far too close by on this soupy 90-degree day for me to continue. Turns out, tragically, that two Philly area men were struck and killed by lightning.
Here is what I had in mind for the workout. From the vault:
6-5-4-3-2 Breakdown: 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
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Target times
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600
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1:48
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1:45
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1:42
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1:39
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1:36
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1:33
|
500
|
1:27.5
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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
|
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:
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
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
Tues, 7/7/20-
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
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