Workout of the Day
Sarah Dean competes in the 2014 Oregon Twilight 1500m. She ran 4:22 that night, a Portland State University school record.
1 x 800m, 5 x 200m, 1 x 800m
Splits:
Set #1 — 2:45.3
Set #2 — 32.5, 32.2, 31.5, 32.2, 31.7
Set #2 — 2:44.1
Recovery: 1.75' rec between every rep
Sarah Dean — May 7th, 2014
Context & Details
Sarah was two days out from a highly competitive 1500m race at the Oregon Twilight on the day of this workout. It is worth noting that she had run 34:00 for 10,000m on May 4th at the Payton Jordan, mere days before. It was a massive personal best for her in the event. She bounced back from it within days. It was as if the 25 laps in Palo Alto was a tempo run for her.
When an athlete is in career fitness, a clear signal is the shortness of recovery from lifetime best efforts. The handful of hours it took Sarah to feel rejuvenated was a strong indicator she was in rare form. For that reason and due to the inescapable demands of the collegiate racing calendar, she would see two national class races in 5 days.
Therefore this had to be a very easy flush session. The 800m reps were at her perceived lactate threshold rhythm and the 200m reps were as fast as she wanted. She ran it 100% by feel. The watch merely recorded her effort, not directing it. This type of session was right up her ally. Sarah was a more instinctual runner. She trusted herself and didn't worry too much about workout splits. She loved to race.
And that was the sole intent of the session: to set her up to race without restriction. Which she did.
Sarah handled herself well against a capable 1500m field which included some Olympians and professional runners. She ran freely, with zest and determination. It was a compelling race to witness. Her efforts were rewarded with a Portland State University school record.
It was a race I will always remember, ran by a wonderful person whom I will never forget.
Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at jmarcus.hpw@gmail.com
Thx // jm