Week 16 - Key Run Workout #1

Posted by Steve ()

October 24, 2007

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Going into today’s workout I was a bit concerned the plan called for 6 x 400m repeats. Track work usually takes a lot out of me, and with the marathon only 5 days away I didn’t want to risk anything. What’s more, the 400m repeats had to be completed in 78 seconds, which is a pretty quick 5:12 pace for a mile.

Despite being windy and warm (15mph and 85°F respectively), it felt great to be outside on another pleasant fall day. I chose not to run on the track tonight, but instead marked out a 400m section of a parking lot. I had this strange notion that the track was too formal a workout and wanted something low key for my final “speed session” before the marathon.

My 2 mile warm up went well and my legs felt ready to run. I even changed my running shoes to the pair I plan to wear on race day — Brooks ST3 — which at 8.4oz are lightweight and should give me some sort of advantage over 26.2 miles. Just lacing them up makes you feel fast to be honest! The first 400m went well - very well actually. 76 seconds instead of the suggested 78 seconds in the plan. Question was, could I maintain it?

400m #2: another extremely quick one - this time 72 seconds! It felt fairly easy and although I had a slight tailwind, my legs felt light and speedy.

400m #3: slightly slower at 75 seconds, but still under the target. By now my breathing is becoming labored, but my legs still feel good.

400m #4: a change in wind direction meant I was fighting it for most of the 400m, but I managed to duck under the goal and record a 77 seconds. Foolishly I’d forgotten to bring a drink with me, and by now by mouth was dry and thirst had kicked in. Still, just 2 more repeats and I would be done.

400m #5: I tried really hard on this one and ended up sprinting the last 100m to finish in 73 seconds - breathing heavy, but legs still feeling good.

Final 400m: all or nothing as always is the case! I wanted this one to be the fastest of the afternoon, but it wasn’t to be. However, I matched the last 400m and recorded another 73 seconds.

All in all a great “track” workout (even though it wasn’t on a track!). 6 x 400m repeats all considerably under the goal and most pleasing of all, no injuries and no real soreness.

One more shortish tempo run on Sunday and that’s me done. At this stage in the game, there’s not much else I can do except watch what I eat and drink and take care to get enough sleep. Tomorrow I start my 4 day loading cycle of Race Day Boost, which I’ve used successfully in several previous marathons. According to the Hammer Nutrition folks it “aids increased cellular energy production and buffers performance-robbing lactic acid”. Read more about this great product here.

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