Wednesday, March 17, 2010

10 x 400

Objective : 12 x 400

Recovery : full 400 jog recovery

Keenyans : Me, Greg, Mark, Boj, Goupil, Clint Joslyn, Dave Cairns

Result :

66 / 61 / 64 / 63 / 62 / 63 / 62 / 62 / 61 / 61

Overview : I think the most exciting thing about this Wednesday was seeing Clint, and hearing about how good his wife Angela is doing. He hopes to become a regular on Work Out Wednesdays. Other than that, the workout seemed flat. Usually one of us has some motivating words to get things going. Today, everyone succumbed to their demons. Mark and I wanted to do 12 of these efforts but just felt miserable from the first one. In fact, we set out to do 3 x mile and changed it to 400's after the first lap of the first "mile". So in the end we had 10 x 400. It is hard for me to get excited about a full recovery workout. I know it has it's benefits but it just doesn't seem as tiring. I am getting pumped for this weekend and can't wait to run a fast half marathon. I am making a bold prediction by stating, "CMS will have at least 5 scoring team members under 1:10 this Sunday!" Let's do it.


  1. Good luck in the 1/2 this weekend. Too bad I missed Clint, but it's great to hear he might make it to the workouts. I'm looking forward to running with him as he gets back into it.

  2. Crap, that's a fast team score. Who do you have on that list?

  3. Thanks! I can' wait. Bob - As far as my "list" goes: Me, Andy McCarron, Greg Hammett, Kevin Tilton, Jim Johnson, and you. I don't think this is a stretch and can't wait to see it happen.

  4. Sounds like a plan. I'm sure there will be a big pack going out at about 5:20 pace, and hopefully you'll have a few guys a bit quicker to go with for a while. Weather is looking pretty nice so it should be fun!

  5. Nice workout Justin. For your long run, I think you are due for something around 5:30 pace for 18 miles, followed by 4 at about 5:10 or so, Khannouchi style.

    Good luck at NB.

  6. I like the sound of that workout. It is officially on the plan. Probably next Sunday.