Some Final Short Intervals Before a Short Race

Just like I did last July, I've been ramping up some shorter intervals to be ready for a 1-mile race. I've been doing my workouts in a bit different order as June was really busy, but I've been getting in some solid track time. Last week I tweeted Coach Jen to see if she had thoughts on what I should do as my last real speed workout:

So 400s it was!

I did the same 400s workout as last July which was 8x400 with 0:60 of rest. I was aware that my average last year was 1:13.2, and I was out to beat that. My first interval was slower (which is normal for me) at 1:14.5, and then I kept the rest UNDER 1:13! Here's what went in my training log:

8x400 flying start with 0:60 rest between (ran up to line).

1:14.5
1:12.3
1:12.4
1:12.2
1:11.8
1:11.2
1:12.1
1:11.6

= 1:12.26 / 400 average

I glanced at my watch at every 200 meter mark. I was at 0:36 for 5 of the 8: my first was a bit slower at 0:37, but then I was kicking it up a notch for #6 and #8 (which ended up being my 2 fastest) at 0:35.

1:12.26 is the best average since before a 2013 one-mile race!! That's the race where Coach Jen gave me a handful of track workouts and I busted my (young) butt: I did this workout 10 years ago with a 1:09.93 average! In 2018, I did this workout with a 1:13.70 average; last year, I did it with a 1:13.20 average; and this year, I took almost a full second off of that at 1:12.26!

Yep, that's about right.


Close-up: wandering around by my water bottle for those 0:60 breaks.


Totally expected pace and HR (although HR has to be reading low for #7!).


Coach Jen checking in post-workout. I really think I gave my all,
but can't help but wonder if I eased up a BIT because times were good...

Alright, time for a slightly less intense week of training! Back with some possible race goals sometime this week. Happy summer!

p.s. In case you missed my weekend post, here's my training totals from the month of June which was a BUSY month for my family.