Question about racing and last workout

Last year, my 1 mile time was 4'48" and 400m was 55.2" and I want to get down to 4'40" and high 53" respectively. (My PB on 400 is 52.3").

Thanks,

You can improve your between race recovery by jogging. Also, that workout you mentioned is NOT a speed workout. If you are trying to peak for next week's races, do some real speed capacity this afternoon.

Coach K wrote:

You can improve your between race recovery by jogging. Also, that workout you mentioned is NOT a speed workout. If you are trying to peak for next week's races, do some real speed capacity this afternoon.

So, what would you recommend. I was originally thinking of doing short speed and since I have the 1 mile, I added the 1k. Could you give an example of a speed workout that will help both the 400 and the 1 mile?

Anyone else???

If you are peaking next week, do 1x300 and 1 x 200 at 100% effort with full recovery. Proper w/u and c/d, of course.

4x400 fast

4x200 fast

You're in shape, you've done all the work necessary. Now all you need to do is sharpen your tools and get your legs turning over fast. Doing K repeats at this point will be counteractive. No more hard work until the race. Do fast stuff.

BIG MAN wrote:

4x400 fast

4x200 fast

Thanks for the info. So, how fast should I run those at? 400 at 800 pace(61') and 200 at 400 pace (27-26")?

Also, do you think I can race the 400m good 30 min. after hard 1 mile race?

Providing I will jog for the majority of that 30 min while taking some water.

You pussy. It's a 400. You'll easily be able to turn out a 55 after a 30 minute rest. Sack up.

You shouldn't have a problem recovering well after your 1500. You might not PR in the 400, but I personally have had some really good races over 1500 and 800 that were run that close. I wouldn't jog for the full 30 minutes though. Consider something like this:

Walk for 5 minutes

Jog for 10 minutes

Rest with feet inclined above heart for 5-8 minutes

Jog for 2-3 minutes

Do a few quick strides to activate for 400

As for a last workout, here is what I did 4 days before running my PR (3:44.73):

2 x 200m at 800 pace (:27.5, :27.5)

800m at 1500 meter pace (2:00.5)

300m accelerating each 100 to simulate kick (:41.7)

Recoveries: 1 minute between 2 200s and 3 minutes after everything else.

Adds up to 1500m and is designed to simulate building up fatigue over the first 400m, running strong through the middle of the race and then kicking. This worked quite well for me: My middle 800 was 2:02.0 and my last 300 was :42.9.

The only change I might make in your case would be to do 4 x 100m at 400m pace with 1 minute recoveries in place of the 2 x 200m.

Good luck!

Jerry

Wow, Jerry, Thanks!

It makes a lot sense for the workout, I will definitely try this.

No worries. Let us know how it goes.

Interesting advice. Many (26) years ago, I had a huge PR in a frosh 2 mile after racing a mediocre mile about an hour before. It was pouring rain, and I remember resting in the locker room, stretched out horizontally on one of the benches, but otherwise I followed a similar path. I didn't raise my feet, but they were close to the same elevation as my heart. I'm not sure what factors were key, but your recipe might be worth a try.

JZ wrote:

Walk for 5 minutes

Jog for 10 minutes

Rest with feet inclined above heart for 5-8 minutes

Jog for 2-3 minutes

Do a few quick strides to activate for 400

Jerry

Well, I think I did something to my knee during a easy 5 miler at lunch time - It was normal right after the run, but 3 hours later, I feel some dull pain when in certain position. So, I will rest today and try to do the workout tomorrow - Just to make sure I won't hurt myself with the speed workout.

I am excited about that race. I will do the workout JZ recommended tomorrow and maybe a 1x300 + 1x200 on Sunday early afternoon with full recovery.

LHS wrote:

I will do the workout JZ recommended tomorrow and maybe a 1x300 + 1x200 on Sunday early afternoon with full recovery.

Are you coaching yourself, or do you have a coach?

I am a 37 yrs old guy who still run and compete solo. So, yes, I coach myself. I run mainly 400/800 in college (with a coach that has very limited knowledge) and run 5k - H/M nowadays with the knowledge I learned from books, web-site, etc. I consider myself fairly knowledgeable in distance training and have success (relative to my gene).

But, when it comes shorter distance, I think I am better, but just have not had a chance to train properly when young - I don't think 37 is a good starting point to try PR at 400m, maybe the mile.

Don't sell yourself short. I starting training again two years ago at age 38, hit the track again last summer. I was pleasantly surprised that I could still get under 60 for 400m. My high school PR was 58 - not bad for a two miler, but it doesn't seem too far out of reach. You definitely have to take time to build up your leg strength, flexibility and cardiovascular system before you punish your body on the track.

LHS wrote:

But, when it comes shorter distance, I think I am better, but just have not had a chance to train properly when young - I don't think 37 is a good starting point to try PR at 400m, maybe the mile.

Surely I am still run decent times on short ones, but I don't think it is realistic to expect set PRs now. I might get close.

Ok, I did the workout this evening. It was raining and very humid. I did the 200 in 29.5", 28" with 2'30" in between (Faster than 800 pace). After another 3 min, I did the 800 in 2'21" (roughly last year's 1500 PR pace, goal pace would be 2'17"), then another 3 min rest, did the 300 in 46 (800 PR pace). All in spike. Feel tired on the first 200 and the 800.

Not sure if the humidity had an impact, otherwise, disappointed with my time - thought my 800 should be 2'17" or faster.