for those not traveling:
warm-up + strides
m+w800/mile:
continuous 1000 (using mile goal pace)
400(GP-3") + 200LT + 400(GP-3")
*record split times and total time - post to blog comments
+ 20-30' easy running
+ 5 x 300 cut-downs w/ 100 jog recovery
m+w3k-5k:
continuous 4800 (using 5k goal pace)
1200LT + 1200GP + 1200LT + 1200GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery
easy cd according to mileage target
STRETCHING
The gate was locked, but luckily I got in through the tennis center...
ReplyDeleteOops. I went a little too fast for the 1st 400 and paid for it.
1000m: 73, 50, 79
total: 3:22
300m Cut-Down:
64, 62, 61, 58, 56
I was happy with the cut-downs, but the 1000m didn't go well. I'll be icing a lot tonight. Good luck at the meet everyone!!!
Work out went well. Nick, Pilliod, and I ran together.
ReplyDelete1200 splits were:
3:59, 3:37, 3:59, 3:32
Overall time:
15:10
300 cut downs were:
55, 52, 50, 48, 46
w/ a 3 lap barefoot cool down after.
I sent you a text already but here was my workout...
ReplyDeletebroken 1000m splits
56.3, 40.4, 56.8 Total time 2:33.6
4 miles easy
5X300m at 50, 48, 46, 44, 43
Felt really good.
Here's my workout- I feel that an explanation is necessary for my ridiculous second split... I must have lost focus because I went out way to slow, but thought I was running right on pace... I went 35 for my first 200 of the second 400. I was thrown off by the slow middle 200, and failed to adjust back to speed in a proper fashion. I also don't feel like I went out overly fast, because I was making an effort to be easy on the first 400, and it was easy.
ReplyDeleteanyway, here they are...
1000m splits
58.2, 41.8, 67.0
3 miles easy
300m cutdowns
53, 51, 49, 47, 45
Overall I felt pretty good. Obviously could have run faster for the 2nd 400.
Felt pretty good. Ran with Joe and Thomas.
ReplyDelete1200 splits were:
4:01, 3:37, 4:00, 3:36 = 15:14
300s:
55, 52, 51, 48, 46
I ran 4800 @ LT-16:06 total time. Everything felt good and healthy, and it was nice to get a little bit of faster stuff back in the mix. My sense of pace is a bit off though-I dropped a pair of 83s in the middle, then got everything back under control to to finish the workout out.
ReplyDelete1000:
ReplyDelete62, 41, 64
Total: 2:47
-Joe Stowe
3:59, 3:42, 4:10, 3:52, 15:45
ReplyDelete51, 49, 47, 48, 45
kevin