Nothing super exciting to report about this workout. KC did it with me. The sun was shining. We made vitamin D.
Week 7 Track Workout: (Pacing)
WARM UP:
Olympic - 4 laps (Pick Ups on the straights during the last 2 laps)
Half Ironman - 6 laps (Pick Ups on the straights during the last 2 laps)
Drills:
2-4 x 50 yard High Knees
2-4 x 50 yard Butt Kicks
2-4 x 50 yard Skipping
2-4 x 50 yard Strides
WORKOUT
Effort level is a 6 to 6.5 effort level (tempo pace). Equivalent to the fastest you can run for 1 hour
Rest interval in between each set is a work:rest ratio of 3:1. If an 800 takes 6min, rest should be 2min. Rest interval can be a slow jog or jog/walk.
Sprint Event: 6 x 400 (Hold the same pace for each lap)
Olympic: 4 - 6 x 800 (Hold the same pace of each 800) Splits for each lap should be the same.
Half Ironman: 5- 6 x 1200 (Hold the same pace for each 1200) Splits for each lap should be the same.
COOL DOWN
Sprint - 2 laps
Olympic - 2 to 4 laps
Half Ironman - 4 to 6 laps
We did 4 laps on the warm up & cool down. We did 5 x 800s. My 800s were consistently 4 minutes each. KC's were 3:30. I focused on some new technique that I learned from a couple of videos. Specifically, I was trying to think about lifting up my foot to my butt instead of pushing off the ground. That came from a video that isn't on a public site. But there is a good video of running drills. The butt kick is the one that I was focusing on - not just raising your foot behind you, but bringing it up under you and your knee goes forward as a result.
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