W/ the passing of Labor Day comes the new fall semester which means the time honoured issue of access and availability of Franklin Field,I went into today not knowing if I'd be able to get on the track for my in and out 400s this afternoon,not exactly the way you want to prepare for a workout.
Then there was the backdrop of US Open 1/4 finals and World Cup qualifiers,more distractions I needed to cast to one side and focus on the matter at hand,150m,250m jog,150m,250m jog,4x400m,"decathlon mile".
I was pleasantly surprised to be able to get on the track at 4.20pm when I arrived at Franklin Field,next week could be a different story but we'll worry about that next Monday,after my stretches and warm up it was time to have at it for week #3 of in and out 400s.
21.44-22.58 for my 150s,a minor improvement on last weeks 21.89-23.00,a good start.
400#1,61.84.off of 150/100/150 splits of 24/12/25.I had've prefered a 60 to open like the last 2 weeks but hey.
400#2,62.65-24/12/26.close to identical splits from my opener but a second slower.......
400#3,63.16-24/12/27.so consistent over the opening 250m but once again that final 150m got away from me.
400#4,65.35-25/12/28.my slowest 400 to date,ger!
I couldn't have asked for a better response come my mile,splits of 1.27,1.31,1.30.70 gave me a 5.38.40. mile,I've seen my mile come down from 6.11.26 to 5.55.34. to now 5.5.38.40. and I look forward to seeing how much I can shave off of it next Monday.
Overall a good workout,the 150s were just a shade quicker than last week,my 400s were disappointing but the mile something to be proud of,till next week...
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2 comments:
How much recovery between your 400s and before your mile?
5 mins between 400s,7 mins b4 the mile
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