Speed Work - Ladder from 400 m. to 1000 m. and back to 400 m.

200 m. (2 minute) break in between repeats. Here are my splits:

400 m.: 1:36.45 (48.22 sec/lap)
600 m.: 2:30.13 (50.04 sec/lap)
800 m.: 3:19.01 (49.67 sec/lap)
1000 m.: 4:10.99 (50.2 sec/lap)
800 m.: 3:25.00 (51.25 sec/lap)
600 m.: 2:37.87 (52.62 sec/lap)
400 m.: 1:36.96 (48:48 sec/lap)

I ran most of it with Erin Visser before I told her to go ahead on the second 800 and 600 m. repeats -- I couldn't keep up. And I wanted to stop so many times on those two repeats. I'd put it all out there on the 1000 m. repeat and just didn't have anything left in the tank. But by the time I got to the second 400 m. repeat, my legs had recovered a bit and I could get a respectable time.

My average pace was 50.27 per 200 m. lap. Considering I was looking for 50 second laps, I'll take it!

As a comparison, in 2014, I fell apart in the 1000 m. repeat -- and the rest were about 51 seconds. In 2013, my average pace was 50.41. In 2012 (12 weeks after my hamstring injury) I was a hair under 53 second laps. In June 24 2014 on the outdoor track, I was at 49.39 seconds, and I did 49.28 in July 2010 on the outdoor track.