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!