Blogging yesterday wasn't an option with Telecon day from hell, so hopefully I will be able to get up parts III and IV of my Super Bowl XLIII recap in the next couple of days. Today, though, I thought I would get back to what my blog originally started out as.....My training diary. Now that football season is over for the next few months, it's time to get back on track and get those miles back up. Today was my first official day back with the running group, and we had one seriously tough workout on the docket!
Mamma Michele's evil mind brewed up just a torturous workout. 4x400 (60), 6x200 (45), 4x400 (60). The rest period is in second in the parentheses. You'd think that 1 minute and 45 seconds would be a huge time to rest....Think again...Your just barely getting your breath back before you have to get goin' again....
Mamma Michele does a great job at setting up our target times for each workout. Mine were as follows:
400s: 1:38
200s: 46 secs
That's a real quick turnover!!! Especially since my speed work in the last couple of weeks hasn't been much. I did get in the hill workout last week before I headed to Tampa, but that was it for the whole week.
We're also paired with other runners, I think there were 6 at this time goal. So having a nice pack of runners is good, because you get the whole group running a single pace, and it's easier to judge if your going too fast or not.
My times were very close to the targets, and NOT ONCE did I ever go above. Every one was either on the money, or a few seconds fast. Here's what I pulled off the Garmin and sent to Michele for her tracking purposes.
Actuals:
4x400: 1:38, 1:37, 1:35, 1:37
6x200: 43, 45, 44, 45, 43, 44
4x400: 1:33, 1:35, 1:36, 1:36
What I'm really proud of is that my last set of 400s were faster then the first set...except for #3 were I was one second slower. I'm really happy with that!!! Every single 200 was faster with #1 and #5 at a blazing 43 seconds!!! That's under 1:30 for a quarter!!! That's SUB 6 pace for a mile if I could hold it that long!!!
And that's the goal of the workout....Get your legs and lungs used to running at an above lactic threshold pace.
Oh yeah....And did I mention that I did this on heavy legs today. See, yesterday at my kids flag football practice, the kids were dogging routes most of the time. To me, that's a terrible habit to start forming at 9-12 years of age. I try to preach, practice how your going to play. If you don't, then your not going to play well in a game with the time comes, because the timing is off. The offensive scheme I lay out is all timing based. It's quick, and they know it. So when they were dogging the suicides, I challenged them on the last one. Told them the old man was going to run with them. Guess what....The old man beat them. And I was wearing JEANS!!! I even had one of the moms jump in and run it with us. So next practice I'm going to add a little incentive to beating the old man......Win.....and you get to be captain in the next game. Lose....and you have to do an EXTRA suicide....I'll make it just one has to beat me...then 2....etc...Make it a game. They thrive on challenges like that.
With that...It's off to work, and get a move on on the day!!! Train hard and LIVESTRONG!!
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