W1 D4 5/3/25

I combined a little inspiration from David Roche and Conner Mantz for this workout. Recently, Connor did a tempo run followed by mile repeats, and David did 20×400. Now, I am nowhere near their level to do both of those combined, but I did manage an abridged version.

I did a 6-mile “warm-up” followed by 12×400 on the track. The warm-up was nothing special—I think right above 8-minute pace. But the 400s went amazing! I didn’t even think I would do 12. Lately, I find myself throwing in the towel around 8, but it’s obvious my endurance is really catching up.

I started out at 1:19 pace for the first one and finished the last one at 1:13. And it is almost a year to the date when I did 8×400 at sea level and could not manage 1:20 pace. I just have to keep trusting the process. It would be amazing to do 16×400 next May at 1:10 pace. One step at a time!