A great Cream album, yes - but also an appropriate title for today. On tap was a straight speed session - not volume speed, not lactate training - no, just go out and run. (that's how I like 'em!)
The workout was comprised of several small sets w/ short rests between repeats and long rests between sets. The last set was one 400m rep that was to be run w/ whatever I had left in the tank. It was similar to this workout that I did building up to the winter season - in that one, my final quarter was done in 58.15
Target for the wo was as follows:
3 x 200m @ 31 (60-sec rests)
2 x 300m @ 46-47 (90-sec rest)
2 x 200m @ 29 (60-sec rest)
400m - 58
As you can see, everything is funneling down towards that final 400m. Last time I did a session similar to this one, the plan was to stay on the slower end of all of the reps to conserve energy to hit that 400m hard. The plan for today was intended to be the same - conserve, conserve, conserve.
Set #1 came in pretty much on target - 30.9, 30.0, 30.1
Yeah, a little fast, but I'm always a little fast on the 200s. So far so good.
I got my first real taste of how today's session was going to unfold on the first 300m. Target was 46-47, and I was figuring on hitting a 46-flat. I ran a nice controlled 300m on #1 and fully expected to see about a 46 on the watch - instead I saw 44.8 Surely that would mean 300 #2 would be close to 47 because I went too hard on #1, right? 300m #2 - 45.3 Honestly, this was a surprise. I was running 60-flat quarter pace here w/o kicking it into high gear at all - and w/ only 90-seconds between reps.
As I took my break between sets I switched over to my spikes and took a gel. I only had a couple 200s to do next, but the 400m loomed and I knew it would be a great confidence booster if I could find a way to break 58. But as much as I tried to focus on that finishing 400, the reps leading up to it continued to be the story of the day. . .
The next 200m left me scratching my head. I ran a nice opening turn - I remember thinking that although I wasn't in full sprint mode and my arm action was minimal, my turnover was actually pretty good. (up until today, I needed to really get after it to get what I'd consider decent turnover) I figured the opening 100m was pretty quick, but not as quick as the 12.x I saw on the watch. I then headed down the straight into the breeze (we only had a slight wind today). I recall easing up just a touch because I'm supposed to be conserving energy and the thing still came in at 27.07 (that's the fastest workout 200m I've done since I started Masters training . . . . by 3/4 of a second) After my 60-second rest I was back at it. First 150m was great, but then I felt the fatigue finally start settling in. Still I managed a 28.0
Up to this point, every rep was a full second faster than target. I was shocked - I know the effort I'm supposed to put into this portion of the wo, and I felt that was on target - the paces were just a lot faster than expected.
On to the 400m. I knew during the last 40m of the previous 200 that I had finally gone over the edge. I wasn't going to be 100% for this 400. The cardio would recover w/ the 10-minute break, but the legs were now sapped of some strength for the rest of the day - nothing I could do about that now.
After the first 120m of the 400, the strength loss in the legs was confirmed. I just didn't have what I had on the first 200m of the last set. I kept up the effort and came through the 200m in 27.x, but it was tough - not at all the smooth fluid 27.07 200m of the last set. At this point, my training seemed to kick in as I was able to up my effort and run a decent turn. I came through the 300m in about 42 and headed for home determined to clock sub-58, tired legs or not. Surprisingly, as long as I was mentally committed to pushing through, the body had little trouble responding. I came through the finish in 57.09 - tired legs and all. I knew for sure had I backed off on some of the previous reps I could have clocked 56.5 here easily. Where does that put me on a fresh 400m w/ blocks? I don't know, 55 maybe? I'm certainly not all the way there yet, but it's definitely coming along.
Damn - this was a great session. Every rep was solid, and I was able to generate some speed w/o having to sprint. I was running nice and relaxed (until the final 200m of the 400), but still the paces were much better than expected.
Hopefully, I can build on this session throughout the remainder of the season and turn in some decent 800m times this summer.
Thurs, 5/7: 32-minutes @ 7:03 pace
Fri, 5/8: 32-minutes @ 7:00 pace
PM lifting (general upper, core) stretching, rolling
Sat, 5/9: 3x200 (30.9, 30, 30.1), 2 x 300 (44.8, 45.3), 2x200 (27.07, 28.0), 400 (57.09)
PM lifting (legs)