I went out to Banneker High this fine Easter afternoon with my roommate, Jon. The weather was spectacular. I ran on this track last summer for ultimate and had a miserable time...the track was circular (around a baseball field), gravel, and uneven. During the fall, though, it went through a massive renovation and now it's a top-notch track. The rubber is softer and nicer than Washington Lee and there's plush grass for stretching/lounging. I loved it. The only downside is the atypical track shape; while I'd be a little concerned if I ran on this track exclusively, since I run on an oval most of the time, I feel fine about hitting this circular one every week or so. Anyway, here's my workout.
Rest: 10 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 450m - 67 - 65.9
2 - 450m - 67 - 69.1
3 - 450m - 67 - 68.1
-----
I was very happy with this workout. Jon was kind enough to both time and help me down the last 50m of each rep. I ended up resting closer to 12-13 minutes in-between each rep, but I really focused on giving a full effort each time out. After running the 69, I made my goal to keep my third time under 70. During my break before I ran, I spent time visualizing my lap...how hard I'd be running at different parts of the track...and mentally preparing for the last 200m; I was going to leave absolutely everything on the track. I went out well and felt good down the backstretch. I was happy to find that I had a kick at the 250m mark and gave it everything I had left. I was really pushing by the time I came through the finish, and Jon was happy to tell me my time: 68. 450s are not my favorites by a long shot, but I do recognize how important they are for building 400m speed, and I have noticed my improvement in running them. I'm already looking ahead to my 200m workout on Wednesday - full effort, full rest. I want to see what kind of times I can muster. Up from here.
Andrew
Subscribe to:
Post Comments (Atom)
2 comments:
Week 25 - Day 3
Grimmo joined me at Phillip for this session. Let me say that this was really tough on the grass. In the end I had to chop and change the program as I knew I couldn't finish it the way I started.
1 - 450m - 67 - 71.0s
2 - 350m - 52 - 53.1s
3 - 300m - 45 - 44.4s
Next month I'll give this session another go and hopefully I can pull off three reps of the same distance.
Week 27 : Day 1
This week I was determined to actually run 3 of these and not whimp out like last time.
1 - 450m - 68 - 71s
2 - 450m - 68 - 71s
3 - 450m - 68 - 71s
So I did it. Having 12-15 mins rest between each. I lost full use of my body on the last rep, but it was my fastest run of the day. That was really surprising.
Next time I need to work on the second and third 100m as I am relaxing too much and not holding the pace, this is making me slip 2-3s at this point and I can't catch it up in the last 150m as I'm way too tired. But now I know that I can certainly punch out the right pace for the first one next week. Over and out.
Post a Comment