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With the long sprinters

February 2, 2011 (Afternoon)

Exercise Type: Run

Weather: Cardio Room and Veale track and weight room

Comments:
So instead of doing the same workout as last week I did the Long Sprinter/800 group workout. Again did some extra intervals between the long sprinter reps.
I went into it thinking I'd just chill at 57-58 pace which was what the longer parts of each interval were for paces because thats what I went out in in the 800 on Saturday. I did those paces but I had to expend more energy than I thought I would have to.
Also Jim Mather is a freaking God of 400 meter running (and probably 800 running if they ever gave him a shot) He rolled me by a lot on these intervals and most of them weren't that long.
Felt pretty good though. I was trying to be as relaxed as possible for the long segments and I feel I acomplished that. The last interval my calves twinged so I cut it at 400 meters before the pick up segment at the end of the run. Saturday showed me where my kick is at. I didn't need 150 meters to show me what I already know.
Workout format:
During the split stuff all long segments are at 56-58 pace the second part is pretty much all out.
The contiuous intervals the long portion was at mile pace and the last 200 was all out.
Split 600 (450/150) with 1' between then 3': 65.9/20.5
400 (200 pace then 200 hard) then 6': 32/29
Split 500 (400/100) with 1' between then 3': 57.8/13.95
500 (300 pace then 200 hard) then 6': 50/30
Split 400 (300/100) with 1' between then 3,: 41.98/13.74
600 (only did pace 400): 65.23
Static 1, roll, buddies from 8, Ibis x 20, pullups and dips