Tuesday, December 14, 2010


I took advantage of my excess vacation and took a half day off to get my speed session in on the San Gabriel River Bikeway taking full advantage of the quarter mile markings and the daylight. The plan called for 2 x (6 x 400) with 1:30 Rest between the 400's and 2:30 rest between the two sets of 6.

My goal times for the for the 400's was 1:45 to 1:53. By running this workouts on a trail marked in quarter miles I'm really running 440 yards so I'm probably running these a bit faster than I need to, but all that extra math just isn't worth the effort.

My first quarter after the warm up was a bit slow at 1:58 but then I got then under control. The first 6 x 400 went like this:

1:58, 1:48, 1:42, 1:45, 1:37, 1:44

I took a 1:30 walk break after each quarter with a 2:30 walk break after the last one before starting round 2.

1:42, 1:42, 1:42, 1:45, 1:42, 1:42

How sweet is that? I followed that with a nice 9:18 mile cool down and left the trail tired and happy.

I'm looking forward to Thursday's tempo run.


Anonymous said...

I love your blog! Running is ADDICTIVE...I started running after I stopped swimming competitively and in about a year I was hooked!

DREW said...

If you can "look forward" to a tempo run then you're on the right track!

Detroit Runner(Jeff) said...

Great way to use those vacation days!

Joe said...

440 yds is 402 meters. So, there is only 6' of difference and I'm guessing you have that much variation on tangents and the shear accuracy of the trail markers.


Very cool workout...glad you are enjoying the speed work.

I'm out to run in 2-4" of new snow tomorrow morning...enjoy your sunshine!!

MFT Continuing Education said...

Love the blog- very inspiring!!!

Wes said...

nailed indeed, and motivation is the prize! nice!!

Wall Lights said...

these pictures are awesome!

Anne said...

I'm glad the new approach to running is paying off. Keep at it, Darrell. And have a great holiday with your family.