June 24, 2008
Track- Distance 10.00 miles
- Time 01:20:00
- Average Speed 7.50 mph
- Average Pace 8:00 min/mile
The time above is simply a "block time" since this was a track workout which makes it irrelevant to establish the "pace" in this weendure program.
Met up with Jon and Shane - later, Jake joined us.
We ran 4.25 miles for warm-up @ 8:10 pace.
To get fast-twitch fibers firing we did a 400m @ 82 sec.
Jogged .25
Four x 1600 repeats with 400 m jog/rest periods.
Cool down laps
Here is the "confession". Last week, I ran my miles on Lane 8 - to avoid traffic - using my gps 305 to measure distance and time. Today, I realized that the track oval and arm swing causes the gps to be a bit off since today we did our miles on Lane 1/2 and I could actually see the difference. The following are my "mile" times, according to the 305 (for relative comparison of last week) and the stop-watch time for the mile as measured on the track.
Mile One: gps 6:02 -- 6:09 measured
Mile Two: gps 5:59 -- 6:06 measured
Mile Three: gps 5:54 -- 6:03 measured
Mile Four: gps 6:03 -- 6:08 measured
Last week's gps were 6:26, 6:13; 6:10, and 6:06 (big improvement this week)
Comments
You're cookin with gas. I have no idea how I'll ever catch up.
I have an idea how we could catch him, but I'm not sure Tonya Harding is still in business. I have lots of ideas about improving my own speed, unfortunately ideas don't run, legs do. Great work Lonn, I think your committment to speed work will carry you down to new glory at Bizz Johnson(?) this Fall. I'm gonna try for a PR in Portland.
The way things have been going for both of you these past few months I have to get in my licks while I can. I fear just looking out and seeing your afterburners and then having nobody to run with. Today's run did get me stoked a bit - Shane was the perfect rabbit - about 2-4 seconds ahead of me, except for mile 4 where he burned me with a 5:54. Thanks for the encouragement to you both.
Semi-interesting trivia:
A week ago, I was doing 400m sprints on the CHS track (after johnclimbsthehill's fast twitch talk), logging with my Forerunner.
During the last lap, I purposely jumped outside my lane and back in. When I overlaid my route onto Google Maps and zoomed down, I saw multiple nice little track-shaped ovals, punctuated with that tiny lane jump. Amazing that the Forerunner gets down to that detail.
Shane almost lapped me on that last 1600m run, yeesh...
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