Notes
Broken 1000m workout.
4 x (600m, 200m recovery, 400m, 2:00 rest)
4 x (200m, 200m recovery)
Goal was to run the 600s around 2:00 and the 400s around 1:20. (i.e. 3:20 per 1000m). Goal for the 200s was to feel fast.
600s were 2:08, 2:06, 2:00, 1:57
400s were 1:31, 1:21, 1:17, 1:14
200s were 0:33, 0:33, 0:29, 0:29
The first couple of reps were slow. I was in a group and let them set the pace which felt smart since this was my first track workout since I hurt my achilles. Really pleased with the last two 200s. I was chasing Lee who was 1-2 seconds ahead of me.
On the last two 600/400 reps I was trying to match Lee's cadence. I tend to have a faster cadence with little steps. If I can lengthen my stride without over-striding, I think that is good for a pretty significant increase in efficiency (and speed). One thing that I noticed is that with a longer stride, my 2x2 breathing pattern is slowed down significantly.
I would have liked to have had longer warmup and cool down, but I was pressed for time. There is a great group out there this season.