10x400 m rep workout

I had a big workout on Tuesday. I had 10x 400 m on the schedule. It was supposed to be at 5K goal pace, but since I do not really have a time goal yet, but I know that ultimately, I would like to run around a 19:59. Even if that does not happen, I am going to want to get close and see what I can do.

So I set the workout up on my watch. I find that when I have those "beeps" set up, I work harder on my reps than I do when I am just trying to run by effort. So I put a range in the watch. I put it in between 6:15 and 6:35 pace. (Note: 6:25 pace is 19:59). And I hit that for all except one. (I ran a 6:40 pace on number 9.)

But I am getting ahead of myself. Let's look at this workout overall.

I had a two mile warm up and a two mile cool down with 10x400m with a 400m recovery in between. I was doing it on the roads rather than on the track because I do not have easy access to a track. I honestly am not sure where there is one near me, so I am just using flat-ish sections of road for workouts. And the "ish" is for real because I definitely have some hills. I live on a golf course.

I ran the two mile warm up in just under 18 minutes. This included getting to a mile and a half and then doing some fartlek-esque strides, I didn't have anything formal set up, I just knew from last week's time trial that I needed to get my legs rolling a little bit more before the workout. So I just did things like stride to that light pole, with a full recovery. And when the watch beeped at two miles, I took off. Splits were as follows:
1:38
1:37
1:38
1:37
1:38
1:37
1:36
1:38
1:40
1:35
I finished up the run with a 2 mile cooldown. Now, a 6:25 mile is 1:36 ish, so I was just a smidge slower than that on these reps. And based on that last one, where I was trying to make up for the 9th, I think I am getting close. I have the wheels to do this, I just need to keep working.
My first race is this weekend, and I am ready. I have a race plan that I have laid out (and I will write about probably tomorrow), and I am NOT going for it on this race, but I am happy with my plan, and I am feeling capable of executing it. Also, I am feeling confident for the first time in a while. I am feeling excited to race.

So let's go.

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