Saturday, January 12, 2013

Cambridge Workout

Time: 110:26
Distance: 28.28

W/u: 20:39 for 4.61 km
W/o: 77:11 for 21.04 km
C/d: 12:36 for 2.63 km

Meagan and I drove back to the Harvard Athletic Complex for a series of progressively faster loops. Terry Shea of the BAA organized a group run and nearly 20 individuals arrived to run the roughly 1200 meter loop around Harvard's indoor track, football stadium, hockey rink and other arenas. Given the weather and the size of the group we could have ventured out onto the 4.2 mile loop, but most stayed true to running what the email had stated.

I got in a few warm up laps before venturing off to the standard tempo loop with Jared, Alex and Brian Chorney. We decided to pick up the pace just after 20 minutes into the workout instead of gradually cutting down. The target pace was 5:30s with maybe some 5:20s if the group was feeling good.

3:28, 3:35, 3:32, 3:21, 3:21,
3:24, 1:35 (at 3:26/km pace) for 22:16 at 6400m (4 miles)

I stopped with Chorney and we ran back to join the group that was still looping the 1200m course. The pace had dropped to the low 6:00/mile range and would continue to get faster.

4:16, 3:53, 3:57, 3:56, 3:53,
3:46, 3:49, 3:45, 3:44, 3:44,
3:43, 3:44, 3:42, 3:33, 3:21,
1:55 (at 3:19/km pace)

That was pretty much the extent of me running hard. The uptempo section was just over 21 km. I was pleased to have felt better running low 3:20s at the end of the workout feeling better than on the opening faster section.

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