DEEK workout
I now have a new favorite workout. It was one popular with Rob de Castella , I am not sure if he invented it or not, but I know he used to like it. It is just a 5k broken up into 400’s and 200’s. You do the 400’s at proposed 5k pace and float the 200’s for 4800 then do the last 200 hard. The 200m is not really running but not a jog either. It is certainly active rest. The idea is to do this workout a few times during the season keeping the 400’s at the same pace but increasing the pace of the floating 200’s. Eventually, you should see significant improvement in your fitness.
Last night was the above workout with 400’s in 68 and the 200’s in 48. The last 200 was 31.5. The total 5k was 15:56. Could have probably dug a little deeper and pushed a little harder on the 200’s but had no idea what to expect so decided to do a tough effort but certainly not an impossible one. The last 2 400’s were tough but the last 4 should probably be tough.
Lunch was a Bent rd shake-out with Justin in 32:00 and 3 sets of Abs.
Monday I ran Area 51 code 371 in the morning with Christy Mae and then did a counter Nobscott loop with Justin at lunch. No lifting because things are busy here at Raytheon.
Today I ran into work in 36:00 nice and easy. The legs took about 10 minutes to feel normal because it was flipping 28 degrees outside. At lunch it was snowing, which was a little odd for April 5, but the traction was decent. I did a counter nobscott loop in 50:59. Casually about 5 minutes slower than usual. It can be difficult to run in the trails with 3 inches of snow on the ground.
Ok, back to work slackers!