HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 Multiple Big Sky Conference 800m medalist, Portland State's Ben Richardson (#573).

Multiple Big Sky Conference 800m medalist, Portland State's Ben Richardson (#573).

5 x (300m/200m)

Splits: 

Set #1 — 43.4 29.5
Set #2 — 41.9 / 28.8 
Set #3 — 42.8 29.2
Set #4 — 43.6 28.7
Set #5 — 42.6 28.2

Recovery: 100m jog in 30" - 40" between each rep. 3' between each set. 

Ben Richardson — Jan 24th, 2014

 

Context & Details 

Sometimes when you look back at a workout written and performed, you can't believe it. This is one of those instances. 

I designed it to be a speed endurance session, which it was, for a talented 800m man, which Ben was. However the glaring gaffe on my part is prescribing far too short of recovery intervals between sets. Looking back, I should have afforded Ben more time, in an effort to see the later 300m reps ran at 41" - 40" rather than 43" - 42". An extra minute or 2 would have gone a long way. But that is on me, not the athlete. His performance this session was impressive — very impressive — for a true college freshman. Upon reflection, I can't help but to think he was inadvertently impaired by my oversight. 

Hats off to Ben for performing a tough session so well that day despite his coach's blunder.

It just goes to show how talented Ben was and how much I still had to learn.

 

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