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Friday, August 22, 2025



It has been a good training week. It has been cooler here in Philadelphia, which has made running a little easier. I had Pilates Reformer lessons with Megan on Tuesday and Thursday, and both went well. I worked out regularly at the gym, doing leg strengthening exercises on Monday and Thursday. Wednesday I went to Franklin Field track at U Penn and did 4 x 1k intervals with 2 minute rests between. Averaged a 4:45 pace. I finished with three 200 meters at 36, 39, 38 seconds. 

Today, Friday, I went back to the track and ran "broken" 800s: 600 (goal 1:47, first 400 at like 72), one minute rest and then a 200 (goal 42 seconds). 4 minute rest and repeat. Here is how I did:

1:50; 36 and 1:54; 36.   So, both of my 600s were a little slow. The goal was to do 1:12 in the first 400 meters, and then finish with a 35 second 200 meters. I think I hit the first 400 at 1:16, so my last 200 was I need to work harder on this so that I can reach my goal of running the 800 in 2:20. 

Alison ran the numbers from this workout for me and came up with the following:

Ok.. so here is the analysis for where you are 
    1.    Aerobic Speed Endurance (weakness)
    •    You faded on the 600 compared to goal race rhythm.
    •    That points to insufficient ability to sustain goal pace past 400m — i.e., lactate builds too early, or aerobic support isn’t quite strong enough to hold pace.
    •    This is common if you’re strong on pure speed but lack “speed endurance” (ability to carry it longer).


    2.    Anaerobic Speed / Kick (strength)
    •    You crushed the 200 at the end — significantly faster than race pace.
    •    This shows your raw 200–400 speed and anaerobic capacity are very good.
    •    It also means you still had plenty of fast-twitch “snap” left after the 600.
Your limiting factor is sustaining race rhythm into the 2nd lap, not raw speed.


Your strength is your kick — if you can shore up that 600m endurance, you’ll unlock a much closer-to-potential 800


Where to focus and training implications .. but make sure to give yourself enough taper before your next race:


1. Strengthen your aerobic speed endurance (ability to keep pace past 400m–600m).
    •    Broken 800s (600+200), straight 600s at goal pace, and 2×500 at race pace w/ long rest will help.
    •    Tempo/threshold (e.g., 4×1K at ~6:40 pace) supports this too by boosting your aerobic base.


2. Maintain your kick (don’t neglect speed).
    •    Keep doing fast 200s–300s with full recovery, but don’t overdo them — you already have that strength.


How lucky am I to have a teammate so interested in my training?? VERY lucky. She helps me so much. And she's #1 in the nation for the 800 meters, women 45-49!


Perhaps I need to start a new blog or rename this one . . . something like "Middle Distancing at 61" or something like that. I think my vibe is 400 meter and 800 meter racing . . . though I would also like to keep working/start working on sprinting the 200 meter race.  I feel like starting to train for the 800 during the Spring helped me in the 400 (my time improved . . . and I consistently felt stronger toward the end of the race when I competed). But the training for the 800 is pretty tough! And I am not sure it will help me sprint a faster 200 meters. 


Taking a rest day tomorrow. Then back to team practice on Sunday. Alison and Lorraine will not be there, so I will have to lead my own workout (good to practice doing my own timing/pacing, I suppose).

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