M: 4M
8:24, 8:09, 7:30, 9:13
890v2: 126M
T:8M
AM: 3M 10:28, 9:25, 9:26 - 45* is a little cold
890v1: 400M
PM: 5M 9:57, 8:51, 8:38, 8:49, 8:47
890v2: 131M
W: 4M
WU: 1.5M
WO 8 x 400m 1:26/2:00
1:18.46, 1:20.94 (Head Wind), 1:17.56, 1:26.28 (Head Wind), 1:23.06 - I had a real hard time with the wind. Anytime there's wind I push really hard into it. I was fading bad on the last rep and bagged it.
CD: 1M
1600
Th: OFF
F: 9M
AM: 4M 9:56, 9:06, 9:02, 8:54
890v1: 404M
PM: 5M
890v2:136M
S: 7M
AM: 3M 9:21, 8:35, 8:04
Pure: 53M
PM: 3 x 400 1:24/2:00
WU: 1.5M 9:07, 4:25
WO: 1:20.29, 1:17.33, 1:19.63 - A little cough and some slight dry heaves.
CD: 1.5M 9:35, 4:46
1600
Su: 4M
8:53, 8:05, 8:18, 8:09
890v2:140M
Week: 36M
Whoa. You were flying on those 400s. No wonder they hurt, you were going 5:20 mile pace or better for most of them. Do you think you could have done 8 reps at 1:25-1:27 pace?
ReplyDeleteYour training pace seems to still be coming down also. I'll be interested to see how the mile time trial goes.
If I was on a track I could have. I just went out too hard and paid the price for it.
ReplyDeleteI was experimenting with doing repeats on the road and don't love the results. I liked running in a similar environment to where I race, but don't like not having the course marked out. I use the 100-200m marks on the track to learn what my pace feels like. Without them I start running all out. Even if I know roughly where the 100-200m marks are. To me, the track "looks" like a pacing tool. Maybe if I painted lines on the road it would work better for me.
I'm looking forward to the TT, but am a little scared. I can't decide if I should do a full mile on a road or 1600 on a track.
Definitely do the track. Its the best way to judge. Its flat, accurate, and like you said, its easier to judge pacing.
ReplyDeleteThat's what I keep telling myself. I guess I'm going to go out at 6:00. When I was doing the 1000s the other week I was a little faster and 6:00 has felt doable. I'm sure it'll start to wear on me around 600-800, but during the 1000s the drag seemed to go away after I passed 800. From there I'm just going to grind it out and finish on E.
ReplyDeleteI would suggest going out at 86-87 second 400m pace as opposed to 90s. 8x400m w/1:30-2min rest is a good indicator workout for 1600m potential. 80s pace is obviously too fast based on not finishing the workout, but 90s could be too slow.
ReplyDeleteIt takes a lot of repetition to become good at racing the mile. The 1st 400m has to be pretty fast but under control. The 2nd 400m, you should feel firmly in the groove...the breathing may get a bit heavier, but the legs should still be feeling pretty good. The 3rd lap is the biatch, because you are already breathing hard and now the lactic acid starts making things more uncomfortable...you start questioning whether you'll be able to finish or not (its hard to keep focus). If you can gut out the 3rd lap, the last 400m will always feel easier. Anyone can refocus for one lap. You will either be applying extra effort and trying to hang on, or you will be giving extra effort and kicking hard.
Good Luck.
The 86-87 is probably where I'll end up for the first lap. Every time I say I'm going out at 90 I hit 200 at 42-43 and 400 at 85-86.
ReplyDeleteThe way you describe the third lap is very familiar. I've definitely caught myself thinking it's totally ok to stop at 900 and start over after a short rest because then I'll feel ok. I never do it but I sure do think about it.
The tracks were all busy last night. The good one had some sprinters and a hurdle guy working out and the other was full of kids and fitness people. I warmed up, got mad, did some strides, started to run on a road, and then realized I didn't have enough distance so I just bagged it at ~400m. I did a few more strides and went home.
ReplyDeleteI'm leaving work today at 2 so I can get on a track.