5 mi. To make the few that are heading to St. Anthony's do a mile for time was odd, but I'm not one of those. We ran some 400s first, then the mile, followed by more 400s. My mile was 6;11, Walter zipped by on lap 3 and was strong in a 6:03 finish estimated. … Continue reading Pre St. Anthony’s mile
Tag: track workout
5 mi The workout today had good elements for a still tired set of legs. I noticed while bridge running that my left quad shook a few times during downhill steps, a sign it's still recovering from the 100k two weeks ago. Some said the school is getting tough with Tuesday night runners and liability … Continue reading Symmetry
4 mi. I skipped on the cooldown mile, and interrupted the first 1000m interval with 150 to go for a bathroom visit. Good mix of thinsg to do, none at a pace any faster than I'll run Sunday - 7:30 or slower. I like that so many people are coming to the A1A Marathon, a … Continue reading Good day for endurance folk
5 mi. Today was a "symmetrical" workout, same thing done twice to cover 3 miles of intervals.1 mi warmup800m w/200m recovery400m w/200m recovery200m w/200m recovery800m w/200m recovery400m w/200m recovery200m w/200m recovery1000m w/200m recovery1 mi cool downOn one of the latter intervals during the cooldown, Gary was adjusting his watch while running and he ran into me, I was … Continue reading Put some speed back in.
4 mi. I didn't do the cool down because I rode 20 with the girl group and didn't want to start out late. Low attendance, maybe for Loggerhead tapering, who knows? It was hot and still, I ran very conservatively slow. Here's the workout from Paul, who is heading to London to watch his daughter … Continue reading Pre race spin around
5mi. We don't get a mile for time assigned often, those are every 5-6 weeks apart. We even less get to do two timed miles in the same workout - that was today. We started with innocent 200m intervals, then a mile at what Paul billed as 80%. I ran with Tom Matese for a … Continue reading The double mile day.
5 mi. Perry called out the intervals today, a really hot and still humid morning. No relief from a breeze or a temp under 83 at 5:30am. We ran the following workout. 1 mi warmup jog 1000m w/200m recovery 400m w/200m recovery 200m w/200m recovery 800m w/200m recovery 800m w/200m recovery 600m w/200m recovery 400m … Continue reading No Paul, no mile…
5 mi. A very good track session that included a mile and some interesting 800m sprints. We were told to choose a lane based on mile speed, 8 min milers in the inside lane, then 7s in the 2nd lane, 6s in the third lane. I went in the 5+ min milers lane with only … Continue reading Pushing mile and 800s
5mi. Today the track was full of familiar summer folk that make their best appearances during the "school's out" break. Eileen Turrenne was going well, somewhat dismayed that the workouts were predominately short intervals. Chiara, Charlotte, Walter and Jon were all there. Here's how it went. 1 mile warmup jog 100m w/100m recovery 200m w/100m … Continue reading School’s out…
4 mi. I couldn't stay for the cooldown, but the regular workout was good. It was a mix of long and short intervals, which I felt good doing. I ran behind Tom M. for the first one, then kept a good pace through all the other sprints to keep between 4-5th among the guys. 1 … Continue reading Some of each
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