I think Saturday has turned out to be the one day that I don't worry about duration. After an easy 25 minute warm and some strides I followed D around the track for a the first of 4-6 x 400's. It was an 83 which is about as fast as anything I ran last year. D was trying to run 12 x 400 in 85 average but the first one was too fast for him while setting the tone for me. Right there I decided the number was 4 x 400.
The second one was an 84 (feeling good) followed by 2 more 83's.
So 83-84-83-83.
We then ran around campus at the slowest possible pace covering another 20 minutes.
Last July (2009) I ran 4 x 400 in 82-83-84-78. I am not back to that point yet but for a 65 year old guy this was solid. The July 2009 workout came after 3 months of working at it. This is only my second 4 x 400 this year.
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