This chart has way too much information, but here’s last night’s run:
My plan was to do a one-mile warmup, followed by 6 x 400 speed intervals with an eighth-mile’s worth of recovery in between (walking/jogging/chugging water), followed by a one-mile cooldown.
I programmed my Garmin for this workout using these helpful instructions. This was the first time I’d really messed with my Garmin and it worked out pretty great! It beeped every time I needed to start and end an interval, and it showed me all the info I wanted to keep track of as I was running (pace, time per interval, distance per interval).
The only problem was with Lap 14. I miscounted how many intervals I had done and thought that was going to be my sixth go, but it was really my seventh — aka, I really should have hit the “lap” button to end the workout and do my cooldown!
I was busting my booty trying to run a good last interval and then was confused when the watch didn’t beep after .25 mile… so I started my cooldown, THEN remembered I needed to hit the “lap” button. Shiz was just crazy.
Anyway. Pretty happy with the 400s:
– 1:52 (7:31 pace)
– 1:50 (7:23)
– 1:50 (7:20) <— not sure why the pace isn’t 7:23 as well…?
– 1:48 (7:13)
– 1:50 (7:20)
– 1:41 (6:46) <— nuts!
So sweaty. So tired. I’m sure the people on the Burke-Gilman trail were all like, “Stop running so fast and you won’t have to stop and walk!!” Yeah. I’ll go to a track next time, where there are more crazy people like me.
Dev on Running 