My goal pace was 5:50 pace or 87-88 per 400. I do not look at my watch on the track any more unless I'm on my own and then I only look at the 400. Tonight I didn't look at all, just ran. NC called out the 200 splits and coach called out the 400 splits. I just felt the pace. The first rep felt kind of harder than I would have liked and I was a little nervous that the rest of the workout was going to suuuuck. Well, when we rolled through the 400 in 84 I felt better. Way too fast, especially for the first one which always feels the crustiest.
I practiced focusing and clearing my head: left foot, right foot, left foot, right foot. When a junky thoughts would enter my brain I pushed it out with left foot, right foot. When I was worried about the 1200's or the (eek) 1600, I just said left foot, right foot. One lap at a time, doll-face!
The first 800 felt much easier than the 400. We rolled through right on in 2:55. The best part was the 200's were in 43.5ish range so we were consistent the whole way. The first 1200 was 1 second slow in 4:23. But we were again even paced the whole way so I wasn't worried about it one bit. Even if I looked at my watch and realized we might be 1 second slow I don't like to push too much on the early reps. I like to just let it flow. I don't sweat 1 second and I don't think it's worth pushing crazy on the last 100 to get 1 second early in a workout. Just my thing, I guess.
Then the 1600. Gulp! I almost never hit 1600's in workouts. I was nervous, but pushed the nerves aside and went back to my commitment to take it one lap at a time. We were off. NC and I were joking about something on the first lap and we came through in 89. Oops! I didn't worry about it. We picked it up a little. 800 in 2:56. We stayed focused and ran right on with a 5:50 for the mile. Yee-haw!
And then, the best part of the ladder. It's all down hill from there. After nailing the 1600 I know I have the workout in the bag. 4:20; 2:49; 79! Take that track!
When I was entering this workout into my log I remembered doing it before. I checked it out and saw we did it in the beginning of July. Back then coach was having me run with E-speed. Our goal pace was 5:44 or 86 per lap! Eek. The funny thing is that I ran similar paces, just reverse: 83; 2:49; 4:16; 5:53; 4:21; 2:51; 79. I left the July workout feeling like I biffed it a little. I remember bending over after each rep feeling awful and watching everyone leave me in their dust after the first 1200.
Last night I felt comfortable on each and every rep (save for the first). I felt smooth and never had that I'm-going-to-die feeling. NC even commented that I ran that 5:50 so effortlessly that there's no way it's 5k pace (which would be nice, but I'm perfectly happy with 5:50 now too!) I felt like I nailed the workout and left happy and not in pain! Back in July when I ran the first workout I was struggling with my butt injury and blowing workouts left and right. I was running too fast on the track and I was overtraining. It's amazing what a mere 1.5 seconds per lap can do!