"And he still gives his love,he just gives it away the love he receives is the love that is saved
And sometimes is seen a strange spot in the sky,a human being that was given to fly"
Given To Fly-Pearl Jam.
It was during Bruce Springsteen's induction speech of U2 that the comment about the Irish and Italians came to the fore,I can't speak for the Italians but yeah the Irish.....we come thro the door hearts and fists first,as the ould fella always told me"shoot first,ask questions later"
So following another of those days at work I was given to fly,be it off the handle or around the track for my 6x600m repeats.
Physics wasn't one of my stronger subjects in high school but I was curious which would win out the lingering soreness in my legs from Sundays 12 miler or the spittin venom that was coursing it's way thro my veins takin' doors out like it was going out of style,one way or another this was going to be an interesting repeat!
Conditions were ideal, a mild evening no wind and cool enough for tshirt and shorts,it's only a matter of time b4 that changes but for now let's make hay while the sun shines.
#1 600,73-37-1.50.94.Almost a tad too conservative on the closing 200m,having gotten too cute w/ my 200s last time out I tried to hold back a little on the opener and almost knawlsed it up from the get go.
#2 600m,70-38-1.48.52.A stronger opening 400m meant I could cruise the closing 200m w/out any worries,granted 38 seconds is slow but in a repeat it's not the point to be blasting opening splits if it leaves the tanks empty at the end of the session.
#3 600m,73-35-1.48.12.Just as w/ #1 I was guilty of not being 100% focused over the opening 300m and had to shake things up a bit over the second half to stay on course.
#4 600m,70-36-1.46.98.Emm where did that 1.46 pop up from? I'd been consistant throughout the repeat which is clutch, fast splits are great but only if all of them land inside the target time.
#5 600m,74-34-1.48.62.The first signs of a chink in my armour{if it had been a cold nite maybe I could've said .....under armour.....!} but again thanks to consistancy over the prior 4 repeats I was able to dial up a closing 34 second 200m
#6 600m,73-34-1.47.62.Booyah! another 6/6 at 1.50 and under and another heartning sign that I'm coming into form w/ indoor season getting closer and closer,anytime I can be away from a repeat for two weeks and come back w/out missing a beat tells me I'm moving in the right direction.
Tonite helped me map out the remainder of my week,pre workout I was leaning towards back to back 1,000m/mile repeats Thur/Fri just to utilize my Friday's off but not only is that being lazy,it's dangerous and unproductive,I am still recovering from an outdoor season written off due to an achilles injury and you never really get the best results from the second of two back to back repeats,so I'll get up Sat morning and head out to either St Joe's,Lower Merion or Haverford.
There I must be back to my old self,walkin thro walls,shittin' nails,spittin' bullets and venom and going the extra mile for my workouts....recess is very much over kids.
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7 comments:
Nice workout. Haven't read about you doing 600 repeats. You are rounding out into awesome shape! What was your rest on these? How's the bosy holding up?
I mean how's the BODY holding up.
Delve,
6x600m repeats was a standard workout for me the past few years,under my former coach I'd gotten away from them since last December untill I reintroduced to my rotation a few weeks ago.
I take 3 mins in between each 600m and touchwood the body is holding up,I'm back into my flats which makes a heck of a difference time wise,pre workout I'm back to core strenght exercises and post workout it's achilles strenghtening exercises.
Are you getting ready for the indoor season?
Yup. I'm trying to get ready for the indoor season. Just to see where I am, tomorrow I'd like to try some "Sit 'n Kick Reps": 5x (400m @ 68 . . . rest 30-sec . . . 200m @ 31) with a 1200m jog between sets. Eventually, I'd like to bring these down to 64 and 28 so that I can inch towards 2-flat. Patience, I suppose. We'll see. I may try the 6x600 one brave day.
Good luck w/ the simulated 600s tomorrow.
I'm hoping to nail my first sub 5 min repeat mile tomorrow,after last weeks 5.06 mile at the end of the 4x1 mile and last nites 76/77/78 per 400m in the 1,000s I feel it's there for the taking.
I think I've said this b4 but back in the day my ex coach had me run 2x1,000m to prep me for sub 2 in the 800m it might work for you also.
Nice mile repeats. I aspire to be able to do them in those times! When your coach had you do 1000s, what were your target times and recovery period? I've always struggled to to 1000s alone! Be afraid, be very afraid!
So, you're not going to compete for another 6 weeks?!
Back in 07/08 when my ex coach had me do 2x1,000m target times were 2.55-2.45 w/ a 11 min recovery,I guess there was some merit to them,both years I ran 1.59 at Nationals!!
Good luck,remember fortune favours the brave.
Looks like I may be forced to make my indoor debut a little sooner than 12.27 afterall,if we're going after this 4x800m club record on 12.27 maybe an open 400m wouldn't hurt,plus I need a 400m time to be considered for the Millrose Games Masters 4x400m,I'm hoping to squeeze into the Haverford Holiday meet on 12.12,I DON'T want to have to run at Glen Mills on 12.13 or PGI on 12.20 and I'd like to keep 1.3 free for a 3,000m at Swarthmore.
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