This week’s edition of speedwork Tuesday featured a Jack Daniels pyramid. Unfortunately, that’s not a signature set of cocktails developed by flair bartenders in Vegas. It refers to intervals of increasing distance that reach a peak, then decrease back down to the original distance. On the menu for today:
4 x 200 m in 45 seconds with 200 m jogging recoveries
2 x 400 m in 1:30 with 400 m jogging recoveries
1 x 800 m in 3:00 with 800 m jogging recovery
2 x 400 m in 1:30 with 400 m jogging recoveries
4 x 200 m in 45 seconds with 200 m jogging recoveries
And here’s how it went:
200 m – :45
200 m – :43
200 m – :48
200 m – :43
400 m – 1:26
400 m – 1:30
800 m – 3:00
400 m – 1:28
400 m – 1:32
200 m – :44
200 m – :40
200 m – :45
200 m – :45
I completed all intervals with prescribed recovery jogs. This week, I didn’t even walk after the last interval. I went right into my cool down. With the warmup and cooldown, the entire session was 7 miles. I only missed the mark on 2 intervals. The 1:32 400 is forgivable, but the 48 second 200 is kind of out of whack. I think I did have to loop around a downed tree on that one, though. So, it might have been long.
Also, my Garmin no longer uploads to my computer, so mad props to me for remembering all those interval times! I’ve taken to reciting them during the recoveries.
great job on the pyramid, although the JD in a bottle sounds a lot more enticing that what you did.
Just for the record – Brian has also been busy in the kitchen! For dinner Sunday he made beer/cheese soup, whole wheat pretzel dippers and maple glazed salmon with pecans from scratch!
Yes, he boiled and baked pretzles!
When Alice saw them sprinkled with sea salt she asked, “How did you get the salt so big?”
She didn’t believe Brian when he said he had a magic salt explosion machine.
see, i can never get into these kinds of workouts mentally. the idea of having 900 reps intimidates me, even if they are 200m and 400m’s. i’m impressed on the split-memorizing. you know you can review a run on the watch screen … somehow. i can do it sometimes but i can never remember the proper order of buttons to push.