Saturday, December 24, 2011

Negative Split 400s - Christmas Eve morning

Christmas Eve morning on the track, 37º and hazy sunshine.

Wanted to be a bit cautious today since I didn't want to aggravate old injuries, but still work hard. So, I ran my 400s easy for first half, then hard for the second.

Effort seemed like 65-70% for the first 200m, then 80-90% for the second 200m.

Overall times were slower because I wanted negative splits.

Here it was:

800m warm up, stretches and drills

4 x 400:
67 - (36.5 / 29.5)
68 - (36 / 32)
68 - (36 / 32)
66 - (33 / 33)
(rest intervals: 3, 4, 7)

My weight is 140.2
(139.8 after sauna - first time under 140 since July)

Next workout will be on Monday in Sewanee.

Merry Christmas!


  1. Good work! Have a Merry Christmas.

  2. Merry Xmas Tim,

    Tis' the season.... for indoor track.

    Happy 2012 - your year to break 60 (if you haven't already) in the 400m.


  3. Thanks William! In the past couple of weeks, I have started to get some help/coaching from UNC assistant track coach, Davian Clarke - a bit intimidating, but great none-the-less.

    Best wishes for a healthy, successful indoor track season.