Today we did speed at the track. We did one mile slow, then a mile of speed changes and one lap slow. Then we did a ladder with 200, 200, 400, 800, 1000, 800, 400, 200, 200. Jogging equal distance in between. These were my times:
200:36
200:37
400:1:19
800:3:13
1000:4:14
800:3:14
400:1:26
200:35
200:35
For our cooldown I ran 4 laps slow. My foot hurt really bad today after the workout, I could barely walk. I felt like it was a good workout, but it is frustrating that my times drop so drastically in anything longer than a 400, and it seems to be like that in both speed workouts and races. My repeats that are at 400 or less I am generally able to do at 5:20 pace, but I'm barely breaking 6 in the mile. I don't know if I need to change my workouts or just keep doing what I'm doing. Any Ideas? | 