Intervals

2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

Pershing fieldĀ near apartment so modified 1200s (~1160).

6×1160 w/ SR

Roughly 5:10 pace average.

Longest interval day to date.

Day 2 Lift + Recovery Run

Post-race workout.

2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

1L Reach 3×5
Seated Row x10
Dumbbell Press x10

24x200m w/ SR (same rest)

A little sore after racing last night but felt better with each interval.

RACE DAY – MILE

2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

Strides (8x100m)

Splits:

Seaver, Andrew – 4:51.62 2

200m 38.565 (38.565)
400m 1:14.380 (35.816)
600m 1:50.452 (36.072)
800m 2:26.385 (35.934)
1000m 3:02.735 (36.350)
1200m 3:40.317 (37.582)
1600m 4:17.772 (37.455) 4:51.619 (33.848)

Second mile race of the season. Felt dramatically better after Coach Jon made some recommendations to my training – more volume of running on the interval and speed days and less jogging.

Ran 4:51. Wanted to get under 4:50 (and after tonight I know I certainly can – this was but the start).

Recovery Run

1 Set of core:
Brace x10
Bridge x10
Quadruped SL HE x10

24x200m w/ SR – about 38 seconds per 200m.

3 miles total. Ran each around 38 seconds and took same rest.