5/16/06: 8x400m Speedwork!

Ahhhh, one of my favorite workouts of all time…speedwork. I don’t know why I enjoy it so much. Maybe it’s because I like pushing myself. Or maybe because time flies by so fast…or maybe it’s simply because it’s different. Well, whatever the reasoning, this workout was good times. I got to the track at around 6pm…a lot earlier then I normally workout. I wanted to take advantage of the cool weather that we are having though and I wanted to get home at a ‘reasonable’ hour. (haha)

I did a ½ mile warmup and although I didn’t have a ‘set’ time I wanted to complete my 400’s in, I knew I was going to push myself to keep them in the high 1:40’s range. The first one was too fast…1:42. I slowed down to right about where they felt ‘ok’: 1:54, 1:53, 1:53, 1:52, 1:52. I was completing a 200m recovery jog between each one. Well, I knew I had settled into what was comfortable. Hmmm, so I knew I had to push it. I finished the last two in 1:47 and the last one at 1:40! Woohoo…now I need to work to be more consistent the entire time and push through the tough 4th-7th reps…

I did average 1:49 per 400m though…which averages about a 7:16/mile pace. Not too shabby. I would think it would be neat to see high 6’s before the end of the spring, but it looks like that will have to be a goal to reach for either in the fall or next spring. I just simply didn't put in the work or time to accomplish that kind of time. Still, I am happy with the workout…I have shaved about 3 seconds off my 400’s since 2 months ago! Improvement, even if only mere seconds, is improvement!


The STATS:
4 miles

½ mile warmup
½ mile cooldown

1x400: 1:42
2x400: 1:54
3x400: 1:53
4x400: 1:53
5x400: 1:52
6x400: 1:52
7x400: 1:47
8x400: 1:40

1:49 ave/per 400m
8x200 recovery

Heart-rate: n/a
Weather: low humidity, 85 degrees.