2012 - 10 x 400m. Average 67 seconds with full recovery
2013 - 10 x 400m. Average 66 seconds with full recovery
2014 - 12 x 400m. Average 68 seconds with full recovery (wind was a factor)
Plan for 2015 - 8 x 400m at 75 with 200m recovery at 6:00 pace.
Obviously, I am not in as fit as I was in the past 3 years and wouldn't be able to handle 67-68 second 400s right now regardless, but I wanted to reduce the recovery and focus on running the 400s at my current goal 5K pace of 5:00. Going into the workout, I thought it may be a bit aggressive given where I am in my training, but I wanted to give it a try.
The weather was great if not a bit on the warm side at about 75 degrees without a cloud in the sky and maybe a light wind. I started my warm up on the trails in the Pines next to Spaulding High School at 6:30 pace but switched to running in the neighborhood near the school after a mile or so because my legs were feeling a bit tired. 4.5 miles total for the warm up before swinging by my car to change into my Flyknit Lunar 1+ and jogging to the track. I got right into the workout and hit the splits below.
400s: 75,75,76,76,76,75,76,76
200s: 43,41,48,48,47,45,46,47,38
5000: 16:50
After the first couple, I realized that keeping the recovery at 6:00 pace was going to be the hardest part, and I backed off a bit on the rest to ensure that I'd be able to finish the workout. Halfway through the workout, I was really starting to feel the effort, and I struggled to keep myself relaxed. I had to push through the last couple 400s, but I was able to keep the pace fairly close to the goal. I finished off with one last hard 200 (or at least as much as I had left) to make the workout an even 5,000 meters. Overall, it felt like I put a lot of effort in and felt properly drained afterward. I was a bit disappointed with the splits and overall time (I had 16:30 in the back of my head), but I felt pretty good about the workout.
After the workout, I jogged back to my car to switch back into my trainers and meandered along for 3 miles at ancient marathoner pace. Legs were toast. Heel felt fine though!!! 11 miles on the day.
The weather was great if not a bit on the warm side at about 75 degrees without a cloud in the sky and maybe a light wind. I started my warm up on the trails in the Pines next to Spaulding High School at 6:30 pace but switched to running in the neighborhood near the school after a mile or so because my legs were feeling a bit tired. 4.5 miles total for the warm up before swinging by my car to change into my Flyknit Lunar 1+ and jogging to the track. I got right into the workout and hit the splits below.
400s: 75,75,76,76,76,75,76,76
200s: 43,41,48,48,47,45,46,47,38
5000: 16:50
After the first couple, I realized that keeping the recovery at 6:00 pace was going to be the hardest part, and I backed off a bit on the rest to ensure that I'd be able to finish the workout. Halfway through the workout, I was really starting to feel the effort, and I struggled to keep myself relaxed. I had to push through the last couple 400s, but I was able to keep the pace fairly close to the goal. I finished off with one last hard 200 (or at least as much as I had left) to make the workout an even 5,000 meters. Overall, it felt like I put a lot of effort in and felt properly drained afterward. I was a bit disappointed with the splits and overall time (I had 16:30 in the back of my head), but I felt pretty good about the workout.
After the workout, I jogged back to my car to switch back into my trainers and meandered along for 3 miles at ancient marathoner pace. Legs were toast. Heel felt fine though!!! 11 miles on the day.
Nice workout!
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