Monday, August 13, 2018

Tempo, speed endurance

Nice night, mid 70ºs and calm winds at the Sewanee track.  Today was the intensive tempo day.
Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
2 x 300m w/ 30 sec rest - 45.8, 46.8 (46.4 avg) 
300m - 41.8 / 45 sec rest / 100m - 14.8 
200m - 26.5
It felt a lot harder than it looks on paper somehow.  This was my first 2 x 300m w/ 30 sec rest (did 45, 40, 35sec previously) and the second 300 seemed much harder than last time out.  My heart rate stayed over 120 for 20+ min afterward.   I decided to forego another set in favor of a 'split 400' but with less rest than usual.  I was pretty happy to get it under 42 in trainers and the 100m under 15 after 45 sec rest.   By the time I finished the 400m race pace 200m, I was completely drained.  Took a long time to recover. 

I wasn't as sore after the max velocity workout I did on Sat., just tight.  Feet were hurting a bit though. 

The meet I was going to do on the 25th was moved to the 26th so I'm not going to go.   I'll just try some time trials here to see where I am.  It'll save me $400. 

142.7 lbs after workout.


  1. Yeah, on paper you think, “Okay, looks doable.” Then you run it! Great times on those, by the way! Looks like you’re making good progress in your training leading up to world’s. Since I’m not going (didn’t make the cutoff date) I entered the Arkansas Senior Olympics Meet, so I could qualify for the National Senior Games next year in Albuquerque. I doubt there will be many, if any, in my age group, but running with younger guys will push me!

    Another good workout (which I did today) is called “300 specials.” They are “special” because you run them like you would your 400. Run 3 with a 10-15 minute rest in between (I took 15). I felt pretty strong today, running mine in 39.72, 40.03, and 41.16 (average 40.3). That’s an average of 2.3 seconds faster than I was doing them before Nationals. Next week I am going to add a fourth one...I think..haha...we’ll see. Like you, I take a 2-3 step running start, so as not to strain my muscles with the sudden acceleration on these.

    I saw in a previous post, you mentioned something about me running a 200. I entered the 200 as well for the meet in Arkansas, just to see what I can do in that. It will probably be on the same day as my 400, so we’ll see!

    Glad you’re feeling better and healthy! Keep up the good work!

  2. David, Those are some fast 300s, especially if not in spikes. I don't think I've ever run under 40 in trainers. Last year before Korea, I was able to break 39 in spikes. Wish I could run that fast now. Send me an email sometime, I'd like to stay in touch. I changed computers and I lost your email. I gave your workout to Mark Williams, an M45 800m guy. He was able to 2x2x300 w/ 30 sec sets avg 43 with 18min rest between. Not sure if he was in spikes or not.