Speed Work at Thompson Arena - 7 x 400 m. + 2 x 200 m. Repeats

Tonight was the first night of the 2015 Spring Marathon Training Program with the Legendary John Ferguson putting us through our paces -- literally.

Tonight we did 7 repeats of 400 m. with a 200 m. rest break, followed by 2 repeats of 200 m. I went out looking for 1:35 per 400 m. repeat. Here are my splits:

1:31.52
1:36.00
1:34.00
1:36.50
1:33.86
1:33.44
1:31.12
41.81 (200 m.)
40.21 (200 m.)

My average 400 m. lap was 1:33.78, and my average 200 m. lap was 41.01. Those last 4 repeats I pretty much left it all out there -- and got faster right up to the last repeat!

Looking back to 2 years ago (http://blog.brucelamb.com/2013/01/speed-work-7-x-400-2-x-200-m.html) and my average time was much faster tonight, and my 200 m. laps about 1.5 seconds faster. And compared to last year (http://blog.brucelamb.com/2014/01/first-speed-work-of-2014-season-7-x-400.html), I'm much faster tonight. Last year my average 400 m. lap was 1:37.14 (so 3.36 seconds faster tonight) and my 200 m. laps were 44.5 (so 3.5 seconds faster tonight). There are no more comparable workouts in my blog.

So, I'll put this into the books as being a good workout!