300 meter benchmark

Sunday’s workout: fast (for me?) sets of 300 meters + kickball

Today began with an epic (uh huh) kickball game. We won 10-5, and I caught five or six fly balls and got player of the game! Thanks, kickball friends. :) I’m lucky to be on a really cool team. We keep getting better and better, and everyone is super encouraging. Not a bad way to spend a Sunday.


Our team name: Schweddy Balls

I felt a little guilty that I didn’t go for team beers after the game, but I wanted to get my track workout over and done with while it was still sunny.

I’d set up a workout on Garmin Connect and sent it to my Forerunner. Stupidly, I didn’t check how Forerunner would handle the workout … I started it successfully (one mile warmup) and then the watch started beeping at me — and I wasn’t sure what to do about it. I hit the wrong button, apparently, and it gave me a lap error message (over and over and over) and wouldn’t stop beeping. Damn, Garmin. Learning curve.

So instead of messing with the pre-designed workout, I just put the watch in normal training mode and did my thing:

  • one mile warmup
  • 300 meters x 8 times, walking the 100 meters in between each
  • one mile cool down

I’d planned to do the 300 repeats 12 times, but I felt awfully spent after 8.

And, like most speed workouts, I have no idea how fast (based upon my race goal pace) I should run these things, but at least now I’ve got a benchmark.

I ran the first 300 in 1:03 and each one after in 1:06 or 1:07. I’m actually really, really surprised that I was that consistent.

By the way, did you know that Michael Johnson can run 300 meters in 30.85 seconds?


While I was marveling at MJ’s time, I went and did some Googling until I found this kickass running calculator. Well, Greg McMillan, you rock. And you’ve answered several of my burning questions about pacing.

If I’m running 300 meters in 1:03-1:07 and running 400 meters in 1:20, then I should be able to get to a sub-8:00 race pace at some point. That’s my ultimate goal; for now, I just want to get to sub-8:30. (I love how the running calculator gives target paces for every type of training run. That is so rad.)

I learned from last week’s speed workout and didn’t push it too hard today. I feel good, but I’m still icing for prevention.

ice packs

Like the neon socks? If it's got neon colors, I'm likely putting it in my shopping cart.


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