Today's workout consisted of:
4x300m at a 42 second pace with 5 minutes rest between intervals
2x200m at a 28 second pace with 30 seconds rest between intervals
2x40m at a "fast" sprint (not times) with 30 seconds rest between intervals
Plus the usual warm-up and cool down.
Greg led the way and hit every time. He seemed to run very smoothly and fortunately without any pain. The other runners in his group all ran 1 to 2 seconds behind but for them, this was still an excellent workout. Tomorrow is a light "pre-meet" workout and we have a dual meet Wednesday. Greg will be running the 4x200 relay, open 200m, open 400m and 4x400. A busy day for sure!
Thursday we're back to speed and plan to run 10x200m intervals in 27 seconds with a 2 minute break. Friday is back to pre-meet and we have another invitational Saturday. Assuming we continue to avoid further injuries, I'm looking for a steady improvement in 400m times. The competition will be stiff from now to the end of the season. Good weather, strong competition and a fast track can yield some exciting results. And to think that in another month, most of this will be over. I'm trying my best to savor every moment of it but I can't help looking at the calendar.
A note to Mark on relay splits. According to our head coach, you time the split based on when the baton crosses the line, not the actual exchange. So yes, one runner could get a little added on to his time and another a little off based on when the baton crosses the 400 finish line and whether the exchange happened before or after that point. In any event, we look for the trend and it's certainly getting faster. I do want to get a good time in the open 400 which removes any uncertainty on the official time.
Will report back after Wednesday.
Regards,
Dave
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