Half-Mile Trial, & some more.
Greetings,
Tonight's track attack was testing myself to see where my 800m is at, my 'Half-Mile Trial', as they say.
I was debating a full mile trial tonight, but my work day was just too strenuous, as I even had to kick myself in the butt to get out for my run. The weather was too nice, temp-wise, to pass up a run for this evening.
I figured I could break it down in 'halves', for my workout tonight.
Here's how it went:
2 minute jog to track
2 minute jog for 1 lap
Rest about 1 minute
800m Time Trial - 2:47 time
Jog 400m, roughly 2 minutes
400m Pace Trial - 1:22 time
Walk 100m, Jog 100m, 200m Pace Trial: 200m time in 38 sec.
Walk 100m, Jog 100m, 200m Pace Trial: 200m time in 37 sec.
Total time trial times were 5:24.
I didn't keep a running clock going for the total time of the workout, but as an estimate, here's what I think it was:
4 minute warm-up jog + 1 minute rest = 5 min.
2:47 time trial, plus another 2 minutes = shy of 5 min.
400m pace trial: 1:22, walk for 1 minute, jog 30 sec, RP 38 sec was a rough total of 3.5 minutes
Another Walk, jog, & sprint lap was under 2:10.
Total time: 16 minutes. Tack another 4 minutes for a recovery walk back home, and you're still looking at a 20 minute workout with about 2 miles worth in jog/race-pace work.
I was quite surprised at how I ended up with a 5:24 in total tally's of my trial times, was not expecting that. Especially after a long, long day of steady work. I felt like I was running on 1/8 of a tank when I started, but found some more gas in the tank and learned how it feels to run 'ragged' and how to push through that.
I remember back in my early coaching days, we'd have a series of 2-3 races in a week and it was tough on the runners, but they learned how to run through 'the tough stuff' with those kinds of weeks. It helped build some mental strength to go through those kinds of runs.
Not quite sure if I'll try a full mile trial this weekend, but it looks like it could be a good weekend to try it out.
'Til Next Time...
Run Strong, Run Fast....
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://KettleBolics.com
Tonight's track attack was testing myself to see where my 800m is at, my 'Half-Mile Trial', as they say.
I was debating a full mile trial tonight, but my work day was just too strenuous, as I even had to kick myself in the butt to get out for my run. The weather was too nice, temp-wise, to pass up a run for this evening.
I figured I could break it down in 'halves', for my workout tonight.
Here's how it went:
2 minute jog to track
2 minute jog for 1 lap
Rest about 1 minute
800m Time Trial - 2:47 time
Jog 400m, roughly 2 minutes
400m Pace Trial - 1:22 time
Walk 100m, Jog 100m, 200m Pace Trial: 200m time in 38 sec.
Walk 100m, Jog 100m, 200m Pace Trial: 200m time in 37 sec.
Total time trial times were 5:24.
I didn't keep a running clock going for the total time of the workout, but as an estimate, here's what I think it was:
4 minute warm-up jog + 1 minute rest = 5 min.
2:47 time trial, plus another 2 minutes = shy of 5 min.
400m pace trial: 1:22, walk for 1 minute, jog 30 sec, RP 38 sec was a rough total of 3.5 minutes
Another Walk, jog, & sprint lap was under 2:10.
Total time: 16 minutes. Tack another 4 minutes for a recovery walk back home, and you're still looking at a 20 minute workout with about 2 miles worth in jog/race-pace work.
I was quite surprised at how I ended up with a 5:24 in total tally's of my trial times, was not expecting that. Especially after a long, long day of steady work. I felt like I was running on 1/8 of a tank when I started, but found some more gas in the tank and learned how it feels to run 'ragged' and how to push through that.
I remember back in my early coaching days, we'd have a series of 2-3 races in a week and it was tough on the runners, but they learned how to run through 'the tough stuff' with those kinds of weeks. It helped build some mental strength to go through those kinds of runs.
Not quite sure if I'll try a full mile trial this weekend, but it looks like it could be a good weekend to try it out.
'Til Next Time...
Run Strong, Run Fast....
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://KettleBolics.com
Posted by 1 Mile Nation at 5/28/2009 5:54 PM 
Categories: uncategorized
Tags: 200m 800m 400m intervals
Categories: uncategorized
Tags: 200m 800m 400m intervals
Comments