Mid Week workout are up. Many of you are tranistioning back to the track after a few months of strength and base building. Time to add a little speed to that strength.
As you head back to the track it's important to remember that along with speed you also have a great opportunity to work on your pacing. Meaning trying to get all of your repeats all with in the same time frame. Meaning if you are supposed to run 12x 400 @ 2:00 with 90 sec rest in between then you need to try and get them all in 2:00. This also means that you have to pick a reasonable pace to run them in. Also make sure that the pace you pick is also challenging but also one that you can do. For most of you I would try try run them 3-4 seconds faster then you time trial pace. So if the planned workout is 12x400 and you ran the TT in 16:00 which is 2:00 min per lap then for this workout you would try to do them (the 400's, 1 lap around the track) in 1:56ish.
Remember you're trying to get faster so for that to happen you have to run faster. You are getting 90 seconds rest in between and if you do it right the workout shouldn't get that hard until about the 8th one. The way I look at it is that is when the work out begins. The first 8 are setting you up for the real workout and what you do with your last four determine how good of a workout you're getting. If you are unable to run the last four at the same pace then: If you're slower, you picked pace that is too fast or you just need to suck it up and work harder (if you went based on your time trial then I think it would be the latter) if you're running them faster than that maybe you're just one tough hombre or you picked a pace that it maybe a little slow to start with which would then make you a sissy ;)
One more thing, the rest is very important if it says 90 seconds then take 90 sec, no more, no less. If your buddy is running them in 1:55 and you're running them in 2:00 minutes then on the next one you'll be starting 5 seconds behind them. 5 seconds isn't much but it adds up and can really put the hurt on you later if you don't get it. If your buddy is egging you on to keep going with them then I might consider getting another buddy. On the other end if you get more than 90 you're more or less cheating the workout, don't like cheaters.
Ok well if you have questions then send them my way if not get out on that track and tear it up.
1 comments:
Something I'd like to see (maybe for next week's post) is your advice on pacing differences for 400's vs. 800's and also depending on the repeats. I don't really vary my target 800 pace regardless of the number of reps in the workout. I try to build the endurance from the time spent at 6x to 8x to 10x to 12x so that I can do the 12x at the same pace I was doing 6x weeks earlier. Is that what I should aim for? Or should I give a 2 second padding if I'm upping the reps by 2 (or something)? Also - since so many of us are focused on the marathon, your thoughts on Yasso would be interesting, too.
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