Wednesday, May 30, 2018

quality 400s , split 500

I was going to work out yesterday but slightly sprained my big toe on the stairs and a kids soccer game occupied the track, and the alternate track was too heavily guarded and locked.  So ... I went out today.  It went well.

Mid 70ºs falling to low 70ºs by 7 pm, breezy with less humidity than during the day.  Sun came out for a while.  Very pleasant.   Was undecided on what to do today but since I'm in the midst of racing, I stuck with quality.
Hoka trainers on 
400m warmup stretches drills 
50m strider 
400m - 57.8 (28, 29.8) 
200m strider - 29.5 
400m - 59 (29, 30) 
'split 500' - 300m - 42 / rest 90 sec / 200m - 31

This was a confidence builder.  The fastest 400m I've run in training shoes in maybe 2+ yrs, and it wasn't devastatingly hard.   This was not an all out time trial, my plan was to relax and run the first 200m easy and run the second 200m with near full effort. The first 400m I planned a 28/30 goal and beat it by a step.   I took full rest between and did an easy 200m between the 400s.   The split 500m was a killer.  I thought I might run a 100m with 1m rest after the 200m but no way.  The 300m was fast and the 200m on 90 sec rest was a killer.

I'll go out again and do a brief speed and technical workout tomorrow and take Friday off.  The name of the game is to get to the 200m mark no slower than 26.5 with the least amount of effort possible.  I still think I can break 56 if I hit it just right.

Was a bit worried last night about my weight, 148.5 before bed, but 143.4 after workout.  Very light eating today.

Home track in Sewanee
The forbidden track in Atlanta


  1. Looks like a great workout! I need to work HARD if I’m going to stay anywhere close to you :). What kind of recovery did you give yourself before hitting the next 400?

  2. Those 400s were done with plenty of recovery, 15+ min with a moderate 200m in between. Whoops... corrected that last item... don't think I can run a 400 in 42 yet.