12 x 400m (Read 2194 times)

I don't start threads in here too often and I'm in a good mood right now, so I just wanted to share today's workout, which is the same as one I did last month. 12 x 400m on the track, w/a 200m walk/jog recovery (about 50-75m walk, then jogging through to the start of next repeat) and stopping for an ounce or two of water after every 2nd repeat (every 3 laps) when I finished a repeat next to the start/finish line. Here's the times I ran in July and this morning: 07/20: 89, 85, 81, 78 | 75, 74, 74, 74 | 73, 70, 69, 68 - 15:10 total for 4800m 08/16: 80, 77, 74, 71 | 71, 71, 70, 69 | 69, 69, 69, 67 - 14:27 total for 4800m About the improvement that I was looking for, and a good indication to me that in 8 days I stand a good chance of finally going sub 16 in the 5k (or if not hitting it in September.) A month ago, I had about 3 weeks of speed work behind me, now I have about 7 weeks of speed work. Today's effort was much easier as well. Both workouts were done solo, although my wife was stretching on the track for most of today's workout.

Damn Blaine. Those are a thing of beauty.

Running comfortably hard for the first 2 sets, but picking it up nicely to finish with a nice 4:32 pace on the last one.

Just to be clear, there was no difference between the 3 sets, I just put the markers in there to differentiate the miles. I took the same 200m walk/jog between all 12 (w/every other getting an additional stop to get a few swigs of water) although I did take a little extra time on later ones as I got tired.

07/20: 89, 85, 81, 78 | 75, 74, 74, 74 | 73, 70, 69, 68 - 15:10 total for 4800m 08/16: 80, 77, 74, 71 | 71, 71, 70, 69 | 69, 69, 69, 67 - 14:27 total for 4800m

Phelps. I could hang for the first couple. If I could have a quick beer in between. And we've got to extend that 200m recovery a bit. Out of idle pseudo-scientific simple-minded curiosity ... what's with the steadily decreasing times? Is that your standard workout mode? Why? More to the point, should I be doing that? MTA: Also, at any time during those intervals, did anyone pull up in a car and offer any special services? I'm just wondering.

Damn, Blaine! I could do one of each interval...assuming I only did one/day.

Blaine, I've been lurking on your training in the coaching forum and silently pulling for you on the sub-16. FWIW, my 16:01 PR followed a workout of 8 x 400 at 68-70. I don't remember what kind of recoveries I took. I know you missed sub-16 on your first big attempt and have another one coming up ~9/14. You have the fitness to do it. Good luck.