Today’s track work: 2x8x400

Today we did a mile warm up, and then 2x8x400s, meaning 8 laps of the track (starting from the 400 line) with a minute rest between each lap.  Then a 3 minute rest, and then 8 more laps.

I didn’t really know how to pace this–should I be trying to sprint, like I do for 200s? Or trying to feel out a mile pace, since I had to do a total of 4 miles?  BT advised to go at mile pace (1:45-1:50 per lap, which comes to 7:00-7:20 per mile) and see how it went.  In practice I found I was going too fast in the first 200m, then checking my watch and slowing down, then checking again and slowing way down on the last 100m.  I settled in around 1:42-1:44 after the first few tries, which seemed sustainable, and is a bit faster pace than I can currently run a mile; probably right for 400s.

1:38, 1:42, 1:47, 1:48, 1:44, 1:44, 1:46, 1:42 (rest, water)

1:44, 1:42, 1:44, 1:42, 1:44, 1:42, 1:40, 1:29 (on the last one I tried to run my hardest the whole way.  This is definitely my current upper limit for this distance–I had a momentary “gonna puke” urge right after).

This came to 27:18, or 6:49 per mile.  It makes me eager to try a timed mile again–I didn’t feel like I was pressing the pace much beyond what I could have held for 4 laps.

Then a very slow cool-down lap and jog back to lab–5.75 miles total.

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About aewills

Biologist living near Seattle seeks wild plants to eat, toxic plants to study, and new routes to run.
This entry was posted in Running, speed work, track and tagged , . Bookmark the permalink.

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