Tuesday, July 22, 2014

Speed Work - Ladder from 400 m. to 1600 m. and back down to 400 m again.

Today we were doing a "ladder" at TD Stadium at Western University. We started with a 400 m. lap of the track, a 200 m. jog break, an 800 m. (2 laps) of the track, a 200 m. break -- up to 1600 m., and then back down to 400 m. again. It was 30 degrees C. when we drove into the parking lot at Western, and I was aiming for 1:40 per 400 m. lap. Here are my splits:

3:20 (1:40/lap)
5:06 (1:42/lap)
7:08 (1:47/lap)
5:31 (1:50/lap)
3:46 (1:53/lap)

As you can see, my times got worse and worse until the last lap where I was able to drag my butt around the track in an acceptable time.

My legs felt like lead during the 1600 m., 1200 m. and 800 m. runs down the ladder. It was all I could do to keep running. But I'm glad I did.

Looking at the average lap pace for my other 1600 m. ladders, here is how this one compares:

August 10, 2010: 1:43/lap
August 10, 2011: 1:41/lap
August 8, 2012: 1:46/lap
July 23, 2013: 1:44/lap
Tonight: 1:45/lap

So, it wasn't great, but it wasn't awful either. I was happy with my last lap because it was as fast as any I've done except for back in 2010 (1:26).

But, it is what it is. Some nights are better than others.

No comments: