Floating 400s
Run 2. Workout.
10 miles.
- 2.5 to the track warmup
- 6000 meters. 10 x 400 with floating 200s in-between.
- Goal was to run the quarters no faster than 75 and no slower than 84 and float the 200s relatively easy such that I could run consistent splits for my effort quarters. I've never done these before so I wanted to be conservative in the workout and run it all at even pace no slower than MP and no faster than goal 5k pace.
- 400meter splits as follows (81,81,79,77,77,77,77,76,76,75). Overall, this is a great workout and an excellent training stimulus. There really is no break. It's just one giant mess as you go round and round and hope to not see the 200m mark during your float. Could I have run my quarters faster? Yes. Why didn't I? Because I'm a weak man and I was out in my little life raft in the Pacific making my deals and rationing my water supply.
- Rounded out 5 miles on the track, 2.5 home.
- 16 miles in doubles today.
3 Comments:
Sounds like a good workout Duncan, I kind of dig running the recoveries since you don't get to stop and put hands on knees in the marathon. If you think these get confusing, try the Lydiard 50-sprint, 50-float thing for 2 miles. When I've done this I have no idea if I'm coming or going.
Thanks for your comment today. Partially in your honor I will be tickling the anaerobic once a week or so with a 2-3 mile time trial of sorts over the next 2 months. No 400's, but give me time.
Nice workout, I might try something like that myself. Mike has a good point about the hands on the knees.
What I really want to see are those 50 marathon pace 800's.
Dallen, thanks. I will be doing the 50 x 800 someday. I realize that this has been the summer of excuses instead of the caveman. Oh well, there's always the fall of the homo sapiens I suppose.
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