90, 400s, 200s

Sunday March 22, 2009: Active Rest. Ended up walking 7+ miles around property of the Biltmore House. Spring is here!

Monday March 23, 2009: Good sleep and afternoon 40min nap.

RUN: Original CFE WOD was 6 x 90s on 90s off. I was anticipating to hit about 400m for each round. Now keep in mind I did this at Carrier Park so it is not definite that the splits are accurate, but I felt pretty smooth. On the first interval I hit the 400 in 1:15 and continued through for the remaining 90s. At this point I knew I had the option to either slow waaay down or modify the run. I felt good at that pace so I decided to go with it and continue with 400s. I ended up running 4 total and could feel my form start to break on #4 and some "reaching" going on with the stride. So, I finished with two 200m. Here were my splits and rest times:

1) 400 in 1:15 ran through til 1:30, 1:30 rest

2) 400 1:15, 1:45 rest

3) 400 1:15, 1:45 rest

4) 400 1:16, 1:44 rest

5) 200 0:34, 2:26 rest

6) 200 0:36

I'm happy with where I am. This is the first time in my training that I feel like I have some speed from the start and instead have to build up the strength endurance to make improvement. I remember a workout I did spring of 2000 about a month before I ran 5:05 for the 1600. I did 8 400s between 74 and 76 with 2 minutes rest. While I did end up running a 62 split in the 400 later that spring I remember it being harder to hit 75s. Again, exact distance today is questionable so I'll really know how I feel when I get on a track. Hopefully within the next week!