Thursday, April 30, 2009
mile 1- 4:44 (whoopsies)
mile 2- 4:51 (that's more like it)
mile 3- 4:56 (shouldn't have done the first one so fast)
Notes: I liked this workout. I would be more excited if the times were reversed and I finished with 4:44. It was a solo effort and I ALWAYS go out too fast unless I am with a more reasonable person.
Thursday, April 23, 2009
Outcome: 4 mile warmup @ 6:00 pace
Mile 1: 5:03 w/ 800 rest
Mile 2: 5:02 w/ 800 rest
Mile 3: 4:54 w/ 800 rest
Mile 4: 4:51 w/ stretch and "active recovery"
4 mile cool down
Overview: I feel ok about this workout. I think if I planned my week better I could have gotten more out of this workout. Yesterday I did an 18 mile straight run averaging 6:08 mpm and I could feel it on the track today. Tomorrow will be easy.
Monday, April 20, 2009
Result: 16 miles 1:27:52 (5:29 pace)
I felt very strong during this run and am very pleased with the results. I was able to attack the hills that I encountered, maintain my effort past the crest, and recover on the back side. To have this kind of control was a lot of fun. My slowest split was 5:44 (hill) and my fasted split was 5:17. My last two miles were in 10:35 (that was tough).
Weekly Goal: I have to get my mileage up over 100 for the next few weeks. I need the volume to be able to race well at Vermont City.
Thursday, April 16, 2009
Thursday, April 2, 2009
Weather: Perfect, low 60's w/sun.
Workout: 8x 300 in 48sec (200 rest), 200 in 32sec (200 rest), 100 in 16 (200 rest).
Notes: We hit the splits for the first four sets and realized they were a bit too aggressive this early on in the season. The last four sets we added two seconds to every 100 meters. This was much more manageable. We also had a 1.5 mile warm up and 1.5 mile cool down. Overall I am pretty excited to have done such a quality workout with the guys and have them hang for it's entirety. They were working outside of their comfort zone for the first time this year and toughed it out.The winter conditioning is paying off, they are realizing it, and the season should reflect it.
Predictions: At least two, maybe three runners under 2 minutes for the 800 meters. Most of the guys under 2:10. As for the milers I suspect most will be in the 4:40-4:50 range. This would be a huge improvement from last year and I think they can do it.
Quote: "I will never be THE best, but I will always strive to be MY best."