Two very fast workouts

Ok, so I haven't posted in a week, but I haven't fallen off the wagon! I was just busy marking and didn't have time.

I did manage to get two pretty hefty workouts in. Last Wednesday, after taking three easy-ish days, post-nationals qualifying race, I went out to Lachine track for 4x800. The fact that I did a 3x10 (pretty heavy) weight workout first, and then biked 45min to get there may have affected the workout, but it was still not bad, all things considered. Here it is, with splits:

1st 800: 2:14 (31,33,34,35) it was very windy on the second and 4th 200s so I switched sides for the second one. I took about 3min rec between each one.
2nd 800: 2:20 (33,35,37,35) wind on the first and third 200s.
3rd 600: 1:44 (34,35,34)
4th 600: 1:42 (34,36,32) wind in the middle for these ones.

Not too bad, I think. I took Thursday v. easy and Friday off to travel to TO. Saturday, I met Darren at the Central Tech track for this beauty:

800: 2:15
400: 62
200: 28
400: 65 (starting to hurt)
600: 1:45 (felt it all the way to my fingers)

3min rec after the 800 and 4min rec after all the rest.

I'm pleased that I dropped that 28! I think it went really well. It felt like it was supposed to feel: lactic almost all the way for the last two intervals. I felt very tired on the second 400, but I still was pretty fast. The last 600 was a death march. I'm sure that my form was horrible, but I was just trying to get to the line at all costs. I did focus on keeping my head up at least.

Today I've got 5x500 in 1:23 (33sec 200s) with 90sec-2min rec. It should feel relatively easy, I think, but we'll see.

Friday I think I can run a PB. I was 4:14 in Sherbrooke and I felt strong, but not fast. If I can rest up enough by Friday, with these two workouts under my belt, getting the legs moving faster and working in some serious distress (what Roger Burrows calls the Emergency Response System), I think I am ready for it.

Liz is going to do my weight program for the next three weeks, and she's saying 3x/week. I guess I'll see what it looks like, but I'm excited about that, too. I really only have next week to do more workouts that will actually benefit my fitness, but sub-4 may not be out of the picture yet. We'll see what happens Friday night.