Tonight I started with a 40 min run with about 1000 feet of elevation climb.
I came to the track ran a high volume of 100m repeats. 28x100m with short rest.
I averaged 14 seconds for the first 20 and 20-24 in 13.5 and finished the last 4 in 12.5.
I felt pretty fresh since yesterday was a 20 minute recovery run.
This workout is very comfortable since the intervals are not long enough to get into oxygen
debt. I felt this workout was great finding a rythm at race pace. It is great practice to get so many intervals at race pace. One way to get a lot of practice at race pace is to shorten your intervals to 1/8 th your race distance and do 2 or 3 times the volume of your race distance.
For example, I hope to run 1:52 for 800m. That breaks down to 56 sec/400m and 28 sec/200m and 14 sec/100m. A good workout for me would be 24 x 100m @ 14 seconds. I always like to tag on an extra 4 intervals faster than race pace to practice a good finish. Races are often won by the person with the best kick.
In addition, doing this workout is meaningless without having the strength to go with it.
If I just do interval work, then I will just be good at doing intervals. I must add
a lot of stregnth work if I plan to race well in middle distance events.
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