16x400m with 1 min rest at 78-83
3 mile warmup
16x400m at 78-83 with 1:00 rest
2.5 mile cool down for 9.5 miles total
pm: 4.5 miles for 14 miles total
After learning that I've got low iron and that I'm trying to do too much at this point in my life, I decided to do 400s. Why 400s? Because they are easy to handle mentally and I didn't have to even look at my splits on the speed loop. I was fortunate to have the company of Spada and Caleb for this workout in the early morning hours on the Dilworth Speed Loop. We started off and I felt okay, not too winded but not a walk in the park, either. I let Caleb and Spada speed ahead in front of me, and felt no worry. I didn't look at my splits, which helped a lot. Towards intervals 10, 11, and 12, I felt terrible, and when I looked at my splits after the workout, my times reflected this (81-83 splits here), but then I was able to pull it back together by the last set. In fact, I really wanted to quit after 12 intervals, but I vowed to myself prior to the workout that if things started getting tough that I would just slow it down. I didn't even have to slow it down once I reached what I thought was my breaking point; I just needed to get my mind focused and in the right spot and I was able to fight through my own mental shortcomings. All in all, the focus of this workout was to run fast time. Instead, it was to come out of it feeling mentally stronger than when I went into it, and I achieved just that.
The 2017 Boston Marathon
4 weeks ago