Good week. Solid workout on Tuesday and a good rust buster on Saturday. This was my first track meet in 18 years and first 800 in 23 years so really didn’t know what to expect but ended up having a blast. Can’t wait for the next meet in 2 weeks.
Somehow landed in the elite women’s heat so it was me + 6 very fast women and a pacer. I walked onto the track and looked around and was like “am I in the right race?”.
The weather was pretty rough, gusty and raining pretty hard so decided to take advantage of the pacer for the first 400. I took it out in 60 and closed in 60 winning the heat by about 8 seconds. I’m pretty sure the splits were 30/30/30/30.
This was a good result for me I think and I suspect I have 2-3 seconds in the bank with competition and a more aggressive first lap. Assuming I can build some fitness in the next month or two and I’m hoping I can land a good time mid-summer.
M - 6 @ 7:16
T - 7 as 2 up + 1.5 @ 5:47 + 2x(200/300/400) w/ 1.5’/3’/5’ rest. Hit 29/46/59/30/44/57. Felt strong.
W - 6 @ 7:09
Th - 5 @ 7:21 + 8x10s hill sprints
Fr - 5 @ 6:57 + 3x200 strides (30/31/28)
Sa - 2 up + 800 in 2:00.39 + 1 down
Su - 8 @ 7:21. Hilly.
Total - 43 miles
I registered for another 800 on 6/3 and am planning on a third on 6/17. I think I am going to keep LT work in play for the next few weeks. I get a lot of confidence by not letting the aerobic stuff erode. I will use the second workout for more 800 specific stuff. Will also keep hill sprints and flying 100s.
Plan is…
Week 1:
Q1 - 10x800 @ LT + 4x200
Q2 - 4x400 @ 800 w/ 5’ off
Week 2:
Q1 - 1.5 @ LT1 + 2x(3x300) w/ 2’ off and 5’ off between sets.
Q2 - Race
Week 3:
Q1 - 8x1000 @ LT + 4x200
Q2 - 1.5 @ LT1 + 2x(500/300) broken 800s w/ 60’ between and 8’ between sets
Week 4:
Q1 - 3x400 w/ 5’ off
Q2 - Race
Thoughts?