4x400m Intervals

To those who interested, and if you're reading this particular blog, I figure you might be, Team Roper has two trail running events in the next few days:
1) This afternoon in the 4-5 o'clock neighborhood we'll be running trails at Sansom Park. E will be running her 5K from the other day and I'll be running 350ish meter hill repeats.
2) Sunday morning we'll be running at the Northshore of Lake Grapevine around 0815-0830. Distances can vary as much as you need or desire, but we'll be doing some good trail running per CFE prescription. Breakfast at Little Pete's to follow. Contact me at toddroper455@yahoo.com for more information about either!

Okay, correction~ Today's time will be 1700, straight up. We've got a Ranae thing to go to tonight. 2nd thing~ we'll both be running repeats- 1/2 mile warm-up,three 750 m hill repeats with 4-5 minutes between, all out effort, 1/2 mile cool down (HA!) back to vehicles.

400m times - 1:37, 1:44, 1:38, 1:39

Awesome times Troy. Did ya do 'em in the heat? Our loop measured .45 of a mile with one long hill about halfway through and a couple of smaller ones along the way. Times- 3:46, 3:40, 3:50 with 4-6 minutes between. Big props to Elisabeth and Paige- both of 'em beasted up big time, gave all-out efforts, and destroyed the trail!

Ran with the Ropers. Times were pretty slow. Gives me a good starting point.

After the Thursday WOD ran the 400 meter with Troy and Athena. Times were 1:37, 1:31, 1:39, 1:41. No cramping this time. A bit sore in the calves this morning (Box Jumps my guess).

Forgot to post Oops :( Scaled the 400's by running them on the treadmill starting out with a 1.0% incline walking a 400 m to warm-up then did a 6.0-7.5 mph/7.0-8.5 mph/8.0-9.5 mph/8.5-10.0 with a 400 m walk in between each set. Then I ran 800 m and walked a 400 m to finish a total of 3 miles.