Running (Track) 1:47:58 [4] 11.23 mi (9:37 / mi) +273ft 9:24 / mi
shoes: Brooks Glycerin 11-Blue 12
SRC track workout
ladder
2000 m on, 400 m off
1600 m on, 400 m off
1200 m on, 400 m off
1000 m on, 400 m off
800 m on, 400 m off
600 m on, 400 m off
400 m on, 400 m off
200 m on, 200 m off
200 m on
The goal was to start at a speed that lets you lower your 400 m splits by one second each effort e.g. if you ran 90 sec 400s during your 2000, you should run 89s during your 1600, etc. I didn't time my splits but I did accelerate on each one until my 800 which I ran too fast and so my 600 was the same or even a tad slower. Then I managed to speed up again for the 400 and my 200s were pretty much all out. So much so that I faded a bit in the last 100.
Super stout workout! And I'm super psyched that I finished it. I was dragging ass just jogging to the track but then ended up running with two other people and we pretty much stuck together the entire time. That really helped.