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3x 400-300-200-100

March 16, 2017 (Morning)

Exercise Type: Run

Weather: 50s, dry, a little breezy

Comments:
Legit "speed" workout today: faster-paced short stuff with more rest. Like strength training, it's quite beneficial to simply run faster paces, with more rest (think 5x5 heavy vs 3x15 "medium").

Ran a couple miles' warm-up. Wanted to grind a bit, but Tommy jumped in at the bark and we ran chill to the track. Spent some time on dynamic warm-up and drills, then x4 strides.

BIG group today, super-awesome: me, Lewis, Tommy, CB and Nate Jaqua, making his debut! The latter two are both WSER entries, so it was good to have them.

I was pretty unsure about this workout, since I laid such a grand egg last week. I reluctantly led the first 400m. Swear my first 200m was 35, but somehow the watch split 73. Annoying!

The rest, however, were really good, ESPECIALLY when Lewis led the subsequent 400s. With each passing rep, I felt better and better, and man, was it nice to simply lock-in behind him.

The plan was to do 4 sets, but...everyone ran out of time: Lewis, CB and Tommy all had meetings at 1, so when they left...it was just me and Nate, who probably hasn't done a true track session since high school.

Bag it.

So we did. We ran the last 100m, then ran a long cool-down.

Splits:
73.1 (don't believe it, but I guess)
52.2
33.5
?

69.3
52.0
33.7
?

69.1
51.3
32.8
?

Good workout, and good "breakthrough", speed-wise.