Booster2

 1/9/22-

On account of a snow-covered track and arriving after 1AM (Davirah and I went to the Eagles game) late night last, I stayed close to home for the workout, which was at 9:45 at the Y.

My plan was to do 6x600 in 1:47 on the treadmill, with 3 min rest between efforts. I did an 8:30 mile warm up, put on some balm, and stretched for about 15 minutes. After using my Booster2 drill, I was ready for what awaited. Admittedly, I was a little tentative given my hamstring issues. 

First effort: 600. I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00 rest

Second effort: 600. Same, although I realized I was getting winded.

3:00

Third effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Fourth effort: I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00

Fifth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Sixth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

Seventh effort: 600. Spent, I slowed things down some. I set the machine for 10.0 and hopped on at the 13 sec/.03M mark. Forty seconds in, I increased the speed to 10.5. At 60 seconds, I took it up to 11.0. At 75 seconds, I increased it to 11.5. I ticked it up to 12.0 at 1:30. At 1:40, the speed was now at 12.5. And, finally, I peaked at 13.0 at 1:50, carrying this over the last 20 seconds. I wound up doing this last 600 in 1:55, my slowest, stopping the treadmill at 2:08.

 

So, in sum: 

600m in 1:47

600m in 1:47

400m in 1:11

600m in 1:47

400m in 1:11

400m in 1:11

600m in 1:55

...all on 3:00 rest

 

Perhaps next time I'll give the 2 x (3x500) a whirl. See 3/8/18