And a Final 400, For Time

Coach Dean interrupted my thoughts
"And run a final 400.  For Time."

I was still trying to catch my breath after running a 5K on the track. The workout was 12 laps (400 meters a lap) at 5K pace.  Hit each one at 1:45 and he assigned it to three runners. Michael, Me and Jamie.

First lap 1:47. 2 seconds off
Second lap 1:49. 4 seconds off.  6 seconds off now.
Third Lap 1:45. Nailed it.
I knew better than to think I could make up the lost 6 seconds and my goal was to hit 1:45's the rest of the laps

Jamie, full of constant aches, pains and excuses slowed after 6 laps. Michael and continued to run together hitting the 1:45's.  I broke up the workout into three parts, basically a mile each. I would count out 4 laps and then restart the count.  One lap at a time is the only way to do a workout and not think of it all in one lump.

Mile 1 7:06
Mile 2 7:03

With 3 laps to go Coach Dean joined us. Quit looking at your watch he advised...no he demanded to quit looking at the watch. Matter of fact, he even took Jamie's watch away from him before we started running.

Dean gave more advice
Quick feet.  Quick turnover
Relax your shoulders
Pick up your feet
Look straight ahead

With 1.5 laps to go Dean said only 600 left.  I had already made up my mind this was going to be a full 5K for me.  I was going to run an extra 200 meters.  800 left I called out.

For a number of years I've had a goal to break 22 minutes in a 5K and Dean knowing my goal, put the opportunity in front of me.

Third Mile 7:03

With a final 200 left and feeling of wanting the throw up, I finished with 21:58, a two second PR.

Having a full recovery, Michael, Jamie and I took off for our final 400.  Watching Michael and Jamie run away from me, I ran my 400 in a surprising 1:39 even with heavy legs and being tired.

Another successful workout in the running log.  Tell me about your last successful workout. Was it a track workout, a tempo run, long run?

Happy Running!