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The Roger Bannister for the first time this season

December 6, 2010 (Afternoon)

Exercise Type: Run

Weather: Veale track

Comments:
So ever sense we put this on the schedule last week I've been looking forward/getting nervous for/dreading/ huge mix of emotions.
Maybe its because this workout was so key for me last year. Its when I started to believe I could run under 4:20 in a mile.
Maybe because it was the hardest workout I had ever done. And I was completely spent afterwards.
Whatever the reason I put a lot of stock in how I run this workout and I take it as a good indicator of how my fitness is and what kind of mile shape I'm in.
Coming in I was kind of nervous. I got up really last since its a reading day today and so ate only like an hour and a half before the warmup. My stomach was a little full and my legs didn't feel all that great. But then I reminded myself that I had a pretty bad headache before last years rendition and it went stellar. Warmep up for a little with Mike and then some on my own. Changed into spikes did a few strides and we started.
Thanks to Mike for pacing the first few intervals. He did a great job of staying even and stuff which helped a ton. Jim did awsome too. This workout was really good for all three of us.
For the first 4 intervals I was able to just settle in behind Mike and be mindless just chilling at the pace. That was really good. I didn't feel too bad but I knew what was to come from last year and I jsut concentrated on being smooth and controlled through all the early intervals. The 2 I did alone were not so even especially the first one and it really showed how much Mike helped out. When Mike and Jim jumped back in for the last 4 I just setteled in behind Mike again and tried to go back to mindless which was tough since I was significantly more tired than before. But I got through them. Jim let the 9th interval and picked it up a little but I just tried to run even and save up for the last one. The last one was all out and I was able to run a lot faster than last year! like 3.5 seconds faster than last year!
I'm really pumped about this workout. My 1000 time trial and mile showdown race were only on par with where I was last year. This workout shows I'm ahead of that and more! I ran faster or at least the same as I did in Feburary of last year! Also this workout the intervals were a lot less consistent time wise especially the last one where as last year I basically ran the same 10 times in a row and it went from not too tired to all out by the last one. I think next time 64's are in order!
PS stager may have been wrong we may have run slightly longer that 400m per interval which would only make things better!
Strech, roll, abs, pushups, CASA meeting
Workout format: 10x400 with 1min rest.
Splits 12/6/10: 66.79, 65.23, 66.34, 65.87, 66.88, 65.34, 65.26, 65.00, 64.27, 61.21 avg: 65.22 pace of a 4:20.88 1600 meters
Splits 2/15/10: 65.5, 64.7, 65.04, 65.5, 66.8, 65.6, 65.9, 65.4, 65.7, 64.05. Average 65.42 pace of a 4:21.7 1600