Meagan's Workout

Time: 66:14
Distance: ~9 miles

W/u: 17:30 for ~2 miles
W/o: 6 x (600m @ 8k, 100m jog, 300m @5k, 200m jog)
C/d: 19:22 for ~2 miles

Meagan and I drove over to the AG track and found a parking spot just as school was getting out. We thought there might be a football game, but luckily the team was boarding the bus and leaving instead of coming. We did a casual warm up around Myers Park HS and came back focused to run hard. This would be Meagan's first real workout in a few months and I was using her most recent 8k as the fitness gauge to come up with her effort.

I thought up this workout the other morning on a run and can explain a bit more. Meagan's next big race is USATF Club XC in December out at McAlpine and the course is more like a track than a true cross-country course. The ladies have to run the hill twice during their 6k distance and just by the nature of cross-country the pace is usually never the same like in a marathon. The purpose of this workout was to mix in a tempo based effort (600m), with a shorter/faster burst (300m) all run with short rest. My hope was for the workout to simulate the change in pace and effort going up and coming down the hill.

Splits:
2:10.53 (28.87), 59.01 (63.49),
2:14.69 (31.25), 60.26 (65.80),
2:14.94 (34.00), 61.31 (68.81),
2:13.25 (35.75), 60.76 (70.19),
2:14.19 (34.36), 60.33 (70.67),
2:12.33 (34.36), 58.26 (64.88) for 29:22 total and 7200 meters.

I played pacemaker this evening and tried to keep Meagan on my shoulder. I could tell the 600s were fairly easy, but the pace change off short rest was more difficult than I imagined. She still hit the splits and finished well. We could probably come back to this workout sometime in late November to see how she's improving.