Monday, September 2, 2013

Hair of the dog

Not exactly, but similar.  Back at St. Andrews tonight for a tempo endurance workout.  It was 73º and humid at sunset.  Not quite as oppressive as yesterday morning.

I did 4 x 400s at the with the same target pace as my 300s and the same 2 min rest.

400m warmup, stretches, drills 
Saucony spikes on 
4 x 400m - 68, 69, 75, 75  with 2 min rest between 
200m - 28

I wasn't able to sustain the pace beyond the second rep.  My target was 68.   I must admit a slight cheat ... took an extra 30 sec rest before my last 400, my pulse was about 150 when I started the last 400m, 170+ when I finished.  I rested and ran a quick 200m before calling it a day.   My ankle hurt on the last 200m.

It hurt but not as much as the Sunday morning workout.  I was a little heavier but better fueled today.  Ate some carbs last night.   141.8 after workout.


  1. These type of workouts will really increase aerobic capacity. Do not worry about speed in this workouts - better to start with higher heart rate, run slower, and really suffer. Other work outs should be specific for speed..

  2. I think you have to have fuel in the tank or you'll reach a point of diminishing return.

  3. Page knows suffering. Most people that are good athletes have suffered to get there.