4x 500, 500j (< 4.5 min, > 3 min)
76, 77, 71, 71
Was nervous to go out too hard for the first two, but found my groove on 3 and 4. At the end I was pretty much all out.
Curious what people think I could run, as I don't see a real race in my immediate future.
Mid to low 1:50s
That seems like a brutal workout. Kudos.
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
He did 2000 meters at an average of 1:58 pace. Are you insane? The last 2 were at 1:53 pace.
I think you are no slower than 1:55. Maybe 1:52-1:53 with some competition on a good day.
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
Bingo. If things were perfect, 1:54, but I would guess 1:56. First two didn't do a ton. Last two were quick, but it's just 500 meters.
Officialdb wrote:
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
Bingo. If things were perfect, 1:54, but I would guess 1:56. First two didn't do a ton. Last two were quick, but it's just 500 meters.
You said “bingo” and then estimated a time 2-4 seconds faster...
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
it is not complete rest for 500s going all out.
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
if you think 4.5 min is complete rest you have absolutely no touch on athletic physiology at all whatsoever.
I guarantee you you absolutely could not run 2x500m at supposed 800m race pace and then run 2x500m at faster than 800m race pace off of 4.5 minutes of rest.
highhoppingworm wrote:
strategomaniac wrote:
I’d say like 1:58. 4.5 min is complete rest, so the first two reps didn’t really do anything.
He did 2000 meters at an average of 1:58 pace. Are you insane? The last 2 were at 1:53 pace.
I think you are no slower than 1:55. Maybe 1:52-1:53 with some competition on a good day.
This. Anyone who thinks 4.5 minutes rest after a 500, especially in between the third and fourth reps, is "full rest" is ridiculous. LRC tends to vastly underestimate the amount of rest required in workouts, especially 800 pace. 1:53.5-54 sounds right.
just a guy being a dude wrote:
highhoppingworm wrote:
He did 2000 meters at an average of 1:58 pace. Are you insane? The last 2 were at 1:53 pace.
I think you are no slower than 1:55. Maybe 1:52-1:53 with some competition on a good day.
This. Anyone who thinks 4.5 minutes rest after a 500, especially in between the third and fourth reps, is "full rest" is ridiculous. LRC tends to vastly underestimate the amount of rest required in workouts, especially 800 pace. 1:53.5-54 sounds right.
LOL. On letsrun.com, anything other than a 50m float is considered complete rest.
What do you mean. 5 x mile w/ 1' rest @ 5k pace is a great sharpening workout!
1:55
Anyone who says faster than 1:56 is wrong
what are your PRs? based off of that workout alone (usually not the best indicator) def mid 1:50s but we can get a better indicator with more information
ngmiler05 wrote:
what are your PRs? based off of that workout alone (usually not the best indicator) def mid 1:50s but we can get a better indicator with more information
I actually haven't raced since spring 2018 (injuries + covid), but back then I ran my official PR of 2:02 and last spring I time trialed 1:58 by myself. Closest workout to this one that I ran before that TT was 3x 400 w/ 4 min (59, 58, 57).
poor_periodizer wrote:
ngmiler05 wrote:
what are your PRs? based off of that workout alone (usually not the best indicator) def mid 1:50s but we can get a better indicator with more information
I actually haven't raced since spring 2018 (injuries + covid), but back then I ran my official PR of 2:02 and last spring I time trialed 1:58 by myself. Closest workout to this one that I ran before that TT was 3x 400 w/ 4 min (59, 58, 57).
You answered your own question. Since the first two reps didn’t do anything these are basically the same workout, ergo 1:58. QED
Thats only about 2 flat pace it wouldn't equate to 1:50