Saturday, May 21, 2016

4-3-2-3-4-1 ladder

This is a new one for me.  This 'ladder'/tempo workout is one that Jaret C. posted on youtube, thought I'd give it a try.

Cool, mostly cloudy and breezy 63┬║ on the Sewanee track on Sat.   This workout offered the same total volume as the 4x400 tempo, but with more rest and the opportunity to run faster... but I wasn't sure how fast.  I probably started out a bit too fast because my last 2 sprints were slower, but still faster than what my last two 400s would be in a 4x400 w/2min.
Hoka trainers on 
400m warmup, stretches, drills 
400m, 300m, 200m, 300m 400m, 100m w/5 min rest - 64.5, 47, 30, 50, 70, 15

It was as hard as any tempo workout I've done.  When I do ladders, I usually just go down... like 500,400,300, etc... but not back up.  The last two long sprints were the bitch of this workout, the last 400 kicked my butt.  There is no way I could do this workout with 2 min rest, at least not at this speed.  Was a bit disappointed my speed faded as much as it did.  Next time, I'll start in 67-68 and try to finish in around the same.   

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