This week was 400m repeats - my absolute favorite. They are short, fast and awesome.
|Pink spikes from my college track days|
After work I headed to the usual running club meet up for a short warm up before hitting the track. My running buddy was there and although she thought I was crazy about looking forward to the 400s, (I think) she was a little bit excited about the workout.
Coach suggested 2-3 sets of 4x400m at race pace or mile race pace (~93 seconds or 6:12min/mile) with 200m jog recovery
The first set went pretty well but my legs were stubborn and not used to the fast pace. I tried to keep the pace consistent and not start out too fast because I knew I still had a lot of repeats ahead of me.
95, 94, 94, 94
The rest felt good and my legs speed off on the first repeat of the second set. I had to reel myself back in so I wouldn't burn myself out for this set. On the last repeat of this set, I kind of zoned out a little bit and feel off the pace.
95, 94, 93, 95
Coached stopped us after this set and asked how many we had done. Once again he stressed the idea of only running 6% of your mileage for the Tuesday speed workout (for me 30 mi/week = 1.8 mi for Tuesday workout). I was already over my limit but I was feeling good so he let me do 2 more 400s! YAY! My legs felt ready to go so I speed up for the last one just to check out my speed!
10x400m done with an average time of 93.5 seconds! Not bad at all for not running too many "fast" intervals. My legs are so used to tempo pace, the race pace sure did shock them!
What's your favorite speed or interval workout?