Thursday, May 26, 2011

Slightly Tweaked Ladder Workout

Tuesday's track workout was a ladder.  Normally when you run a ladder workout, it is something like 400, 800, 1200, 800, 400.  The distances can vary.  Here's the tweak.  We ran 11 x 400m.  The first 400 was to be run at 5k goal race pace.  I made my goal 1:40.  We had to run each lane of the track working our way out to Lane 6 while maintaining the same time.  For each lane you add, you are tacking on about 7 meters.  Here's the breakdown of actual distances by lane.

Lane 1 = 400m
Lane 2 = 407m
Lane 3 = 413m
Lane 4 = 420m
Lane 5 = 427m
Lane 6 = 434m


Then, we laddered our way back to Lane 1, but this time we had to try to run negatives.  I was close.  I only missed running a negative split twice, but all of my reps were below my goal time of 1:40.  The rest between reps was 1:15.

RepLaneDistanceTimeMile Pace
5k Pace
1
1
400m
1:35
6:22
19:48
2
2
407m
1:38
6:27
20:04
3
3
413m
1:36
6:14
19:22
4
4
420m
1:37
6:18
19:34
5
5
427m
1:37
6:06
18:56
6
6
434m
1:37
6:00
18:38
7
5
427m
1:37
6:06
18:56
8
4
420m
1:34
6:00
18:39
9
3
413m
1:35
6:10
19:10
10
2
407m
1:32
6:04
18:50
11
1
400m
1:25
5:42
17:43

It was hot, but I felt really good for almost all of the workout.  I didn't feel like I was even warmed up until the 3rd rep.  I started to feel sluggish on rep 8 which was lane 4 on the way back down the ladder.  With these kinds of times, I should be running better 5k's.  Period.  I know it will come.

6 comments:

The Green Girl said...

Wow. I'm impressed.

NattyBumpo said...

I need to take a trip to my high school track and actually measure with a wheel each lane. That looks like a killer speed workout.

Laura Frey said...

holy cow! That's a lot of 400's! Very nice. I did something similar tues. 400, 600,400,600,400, 600, 800, 400. Somehow being able to "stop" is such a reward. Thanks for posting. I was just complaining on my blog that no one does. Thanks!

Bob said...

Good Workout! A fast 5K is coming!

Kittee said...

Awesome Workout... I bet you felt really skinny when you were done..

Nelly said...

Wow, I love the creativity of this workout! Sounds insane! Great job on the workout! The most 400s I've ever run in a workout is like 10, and I was dying on the last one, haha