Workout Recap: Snowy 10x400m


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Just a few days after my first ever half marathon, coach assigned me a good chunk of speed work. 

2 miles easy
10x400m @ 5K pace w/only 30secs rest between
2 miles easy

I did the first 1.5 miles on the treadmill to get my body warm before heading over to the snowy track. Big ups to whomever shoveled out lane one. 

My calves still haven’t recovered from pounding the pavement and they were on fire during this workout.

My 400m splits were approximately (in seconds): 95, 96, 94, 95, 95, 95, 96, 95, 94, 93). 

This really tested the legs. Generally, everything held up, but by the sixth interval my calves were stinging. My foot also still hurts… curious what’s up with it. By the end, my glutes were feeling it and my IT band aching. I cut my two mile cool-down short by 0.75 mile because my legs were too tight (and I may have missed a lunch meeting). 

After the workout, Coach Matt said: “Okay, now I know you need a little more recovery time after a half marathon. Sorry you had to discover this the hard way!”

Gee, thanks Coach 🙂

My speed is still sub-par and that needs to improve if I’m going to drop my 5K time this Spring.

No more hard running until Sunday’s Fast Finish workout. 


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