Tuesday, June 28, 2016

4x4 tempo

The dreaded 4x400m tempo tonight.  Sewanee was nice at sunset, 78º and noticeably less humid.

Hoka trainers on 
300m warmup, stretches, drills 
4 x 400m w/ 2 min rest - 68, 69, 73, 76.5 
200m - 27

Looks like the days of me being able to do this workout and avg 70 are gone.  It was a bitch to get my avg under 72 for this one.  A year ago I did this workout in avg 70, today: 71.75.

Looking back, before nationals and especially between nationals and world, I did a lot of fast event runs and stayed pretty much to an every other day track schedule.  I'm going to try 2 days on one off:  Tempo/volume, speed/hills, rest.  If I start to get beat up, I'll go back to every other day.  2 days on 1 off would give me about 10 more workouts before Nationals.  I will taper end of next week.

143.2 after workout.

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