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.

Rep	Lane	Distance	Time	Mile 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.

Negatives

Negatives, aka Negative Splits, is when you run a distance multiple times at increasing speeds.

For example, you may run 3 x 1 mile.  You run the first in 8:00, the second at 7:45, and the third mile at 7:30.  That is running negatives or negative splits.

I ran what turned out to be negatives today without planning it.  My goal was to run 3 miles under 10 minute pace just to get some miles logged.

I started around 10 minute pace, but since it was so cool tonight, I decided to pick up the pace and started to get faster leg turnover.  I got the second mile around 9 minute pace and then really started to force a faster arm swing which kept my momentum going until I finished up with a really strong kick with a fully opened stride.  That last mile was under 8 minutes.  I don't have exact times on my splits, because I don't have the streets painted.  Hmmm... maybe I should do that.  Just kidding.

After years of running, I can tell within 15-30 seconds how fast I've run a mile.  Anyway, that's today's lesson.  Negatives.

Warmup was 2 miles equaling a 5 mile total workout.  And thank goodness for my new socks.  I've never purchased them before, but I can vouch for Thorlo Pads.  My feet felt great through the entire workout.