HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 HPW Elite miler, Eleanor Fulton (#396), pictured racing her way to a personal best of 4:34 for the indoor 1 mile during the 2018 season.

HPW Elite miler, Eleanor Fulton (#396), pictured racing her way to a personal best of 4:34 for the indoor 1 mile during the 2018 season.

2 x 1200m, 3 x 600m, 4 x 400m, 4 x 200m 

Splits:  

1200m — 3:473:49
600m — 1:45, 1:46, 1:43
400m — 63.5, 63.8, 62.6, 61.9
200m — 30.229.629.5, 29.6

Recovery: 400m jog after every rep.

Eleanor Fulton — Jan 6th, 2018

 

Context & Details

This was one of the final workouts for Eleanor in her last foundation block before she began her 2018 indoor track campaign. The aim here was good, fast running, descending in speed from roughly 5K pace for the 1200m reps down to faster than 800m pace for the 200m reps. 

A miler needs to own proficiency in a variety of skills to be an effective competitor. One such skill is a robust pace spectrum. The best milers, I think, are capable of competing in races from the 5,000m to a 4 x 400m leg. If competency is lacking in any of those areas, it is a glaring liability which will be exposed by classy competitors come race day. Therefore, I am keen to see consistent development over a broad continuum for milers with whom I work. Anything but is to ultimately set them up for catastrophe. 

Eleanor enjoyed her fastest indoor season on record this past winter, establishing new personal best marks indoors for the 800m, 1,000m, 1 Mile, and 3,000m. This session was a final check in to get a pulse on the type of indoor season she was capable of creating. How she handled the work that day at those speeds, for her, signaled significant forward progress and a promise for an exciting racing campaign. It was a pleasure to witness her manifest arguably her best season yet as a pro in the midst of the unexpected chaos which comes with the territory of a track season. 

The future is bright for her. 

And as Tolstoy reminds us in War & Peace, sometimes the final ingredients to victory are simply "Patience and Time."

 

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

Jonathan Marcus