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Monday, August 4, 2025

A Couple of Recent Track Workouts

Last Tuesday (July 29) I completed a track workout (first after Nationals) at the Pequot Lakes High School track. 2 sets of: 300m, 500m, 400m, with negative splits--last 100 meters of each repetition ran at a faster pace. Was supposed to look like this:

300=37+18 to finish at 55 seconds

500=80+18 to finish at 1:38

400=57+18 to finish at 75 seconds

3 minutes between reps, and a 1,200 meter jog between the sets.

Here is how I did:

First set-- 300 in 58; 500 in 1:41; 400 in 1:17

Second set-- 300 in 52; 500 in 1:41; 400 in 1:17

So both of my 500s were 3 seconds slow. However, I was managing to make the last split a negative in almost all of the reps, which was the point of this workout.  

Yesterday, Sunday (August 3) I completed another workout on the track (I had to wait 5 days for the Canadian wildfire smoke to clear out!). This workout went well, especially since I did the same workout in June with Alison and Lorraine on the track at Ursinus, and it proved to be VERY difficult for me. It is 3 x 400 at "dream" 800 pace (so I am shooting for 1:10 for each, trying to hit each 200 at 35 seconds or less). In June, by the time I got to the third 400, my body totally collapsed! At the top of the last curve I was having trouble breathing and my body went totally lactic! I finished in like 82 seconds. 

Yesterday went like this: first 400 = 1:13 (first 200 in 36), second 400 = 1:11 (first 200 in 35); and, finally, last 400 = 1:10 (each 200 in 35)! 4 minute jogging rests between reps. That last one I focused on keeping a smooth, good form down that last stretch, and it worked!  Alison says that you can average your last two rep times and that should be a good indicator of what you can actually run an 800 meters in . . . so, 2:20 and 30 seconds? I'd be pleased with that. I have more work to do. I need to be able to pound out 2:20 by myself, so that I don't end up in the position I was in at Nationals (basically running alone and pacing myself in my heat of the 800). 

Have been going to the gym up here regularly, doing my Pilates mat routine and weights. 


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