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Speed workout comparisons


Wednesday, September 11, 2013

August 6th 8x400m with recovery being however long it took you to do the 400m in. My splits: 2:05, 2:05, 1:58, 1:56, 1:55, 1:53, 1:50, 1:46

August 13 8x400m with recovery being half the time it took you to do the 400m in. My splits: 2:01, 1:57, 1:55, 1:52, 1:51, 1:53, 1:50, 1:41

Sept 11 (today) 8x400m with 3 min recovery.
My splits: 1:47, 1:45, 1:42, 1:42, 1:41, 1:38, 1:38, 1:37

Granted the recovery times were different with each workout, I honestly don't think I could have ran as fast I did this month last month regardless of recovery time. I was so thrilled at my times today. Apart from just getting faster, some of the key things I've changed or have been working on since saturday are the following:

1) Focusing on breathing through the lower stomach. I've always thought my breathing was good, but I must have been breathing more mid stomach because ever since I've focused on the lower stomach, I have had NO CRAMPS!!

2) Taking an S Cap. I am a very salty sweater and I think this just makes me feel better after a run.

3) Getting a higher heel lift/knee lift. I've always been a shuffle runner. I was starting to work on form before my marathon training started, but once it had started, I reverted back to shuffle running. I practiced a high heel lift for at least 200m out of my 400m splits and I could tell a HUGE difference. This is going to be a key focus.

Yesterday I had a pretty good 6 mile run as well. I felt really strong! Tomorrow I have a cross-fit style hill workout with some of my group runners. Very excited about that!
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  Member Comments About This Blog Post:

DEEGANA 9/11/2013 9:05AM

    Wow....great work on bringing your times down. Keep up the great work!

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