I just completed a 4x400 track workout in preparation for a 5k I may or may not do this Sunday morning. My times were 1:24, 1:20, 1:22, 1:22. I rested around 90 seconds in between.
Then on Friday I'll do a 200 workout to tune up my kick.
UDATE:
Ran 19:56.
This is the most preparation you've put into a 5k in years. Did you just read Again to Carthage or something? Also, were your hamstrings sore afterwards? Whenever I run under 90 for a 400 I feel like I'm straining every muscle in my body.
ReplyDeleteYes Jason I realize this is a lot of training. I do hope it pays off. I too am aiming for that elusive sub 19 5k. I think these 400's, combined with my usual 6-8 miles a week (to & from the gym) will do the trick. Not sore yet, but I'll see what I feel like tomorrow.
ReplyDeleteDamn! I feel like I need to find a 5k to run now. That would suck if you beat me to the 18s. I'd probably start drinking.
ReplyDeleteGood luck. I guess with your huge base of 6-8 miles a week, you were ready to crank up the intensity.
ReplyDeleteYou should re-enact the Rocky training sequence when he sprints up the liberty bell steps or whatever those were.
ReplyDeleteOr possibly the scene in Philadelphia where Tom Hanks collapses in the court room.
ReplyDeleteI ran 19:56. The start was on a uphill. Last mile hurt bad. That picture is me kicking it in. I did not catch that guy.
ReplyDeleteIt's the Art Museum steps Pat. Philly has one
Art Museum.
I think if you wore short hair as opposed to your Tom Brady hairdo, you'd shave 10 seconds.
ReplyDeleteNice pic...looks like you're dreaming of snickers bars. Hey is that Will Short closing on you?
ReplyDeleteIn all seriousness good job CJ.