Grass Reps *
2 mile warm-up at 6.35 pace, form drills (high knees, butt kicks, high skips, bounding, side steps).
8 x 400 (62, 64, 64, 65, 63, 64, 63, 62) with 200 meter jog rest.
1 mile cool-down at 6.45 pace.
6 miles total
Barefoot: the only way to do speed work
*the "400 meter" reps are likely somewhere between 386 and 402 meters (see comments regarding the limited accuracy of the Garmin reading)
Spine Race 2020
3 years ago
4 comments:
Barefoot Benjamin whereabout's in Sunny Glasgow did you find such a place ?
I notice you haven't lost too much of your speed...............good session.
Cheers
John the Jogger
There's a large grass area (perpendicular football and rugby pitches) down by the Kelvin river on the Garscube estate. I have a 400 m. and a 600 m. loop measured off. 2-3 weeks of drills and sprints down there is bringing me back to my days as a high school half-miler!
Stephen wrote: "Yep, those 400 times look almost implausibly fast."
Since we are in the game of precise times and distances, I ought to either measure my distances more precisely or round down as opposed to up. My garmin reads .24 miles for each "400": 400 meters equals 0.2485 miles, and since the garmin only measures to the hundredths, it comes down to how far past the .24 reading I travel, while still remaining short of the reading of .25. If it is just barely clicking over to .24 (as in .240), then I would only be running 386 meters. It seems quite possible then that I am running 10 meters shy or thereabouts. So, assuming this to be the case (for the sake of argument), a 63 second rep for 390 meters would be 4:19.97 pace - at which pace, an additional 10 meters would add 1.615 seconds. All this assumes, of course, that the garmin reading is precise! Running on the track would solve this problem, but then I'm not even sure if my local dirt track at Caldercuilt is a 440y or metric track.
Ben,
l wouldn't worry too much........
the question is were you #!@*ed at the end of it ? If so who cares if it's 390 , 400 or mile
cheers The Jogger
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