Time: 64:18
Distance: 14.89
W/u: 21:45 for 4.56 km
W/o: 3 x 5 mins (2 min), 3 x 1 min on/off
C/d: 16:07 for 3.60 km
Meagan and I warmed up to the Salem Willows for her final mini workout prior to the Mercedes Half Marathon. The 5 minute efforts were designed work down from 3:40 pace to 3:35 pace.
Splits:
3:38.6, 1:23.2 (3:42 pace),
(2:01 rest)
3:36.6, 1:26.2 (3:34 pace),
(2:02 rest)
3:34.5, 1:28.2 (3:36 pace),
(2:06 rest),
62.3 at 3:20 pace, (61), 61.9 at 3:20 pace, (61), 61.2 at 3:09 pace
26:26 total for 6.73 km
Meagan handled the workout well and sounded in control while running the 5 minute intervals. She should be ready to roll in Birmingham.
Showing posts with label pre-race workout. Show all posts
Showing posts with label pre-race workout. Show all posts
Wednesday, February 13, 2013
Thursday, July 22, 2010
Pre-Race Workout
Time: 43:38
Distance: 5.98 miles
W/u: 20:22 for 2.59 miles
W/o: 2 x 400m w/ 200m jog, 2 x 300m w/ 100m jog, 2 x 200 w/ 200m jog
C/d: 13:20 for 1.64 miles
This evening Meagan and I headed out for a few extra miles. I needed to do something to get my legs ready for the Dilworth 4 Miler this Saturday. She had already done a pre-race effort and tonight was my turn. The purpose was to run hard and get some speed in the legs without tiring them out. This was a fairly simple workout that I came up with on the run over to the AG track.
Splits:
68.58 (63), 66.68 (1:28),
50.78 (30), 49.60 (61),
31.15 (56), 29.01 for 9:56 total and 2,800 meters (~5:30 pace)
The pace felt alright considering I was in trainers and not flats. I didn't feel like running over to the track with an extra pair of shoes. It was hot, but the distances weren't long enough to have the heat take that much of a toll. I am content with the workout, but it's really nothing that impressive. The final 200s felt comfortable.
Distance: 5.98 miles
W/u: 20:22 for 2.59 miles
W/o: 2 x 400m w/ 200m jog, 2 x 300m w/ 100m jog, 2 x 200 w/ 200m jog
C/d: 13:20 for 1.64 miles
This evening Meagan and I headed out for a few extra miles. I needed to do something to get my legs ready for the Dilworth 4 Miler this Saturday. She had already done a pre-race effort and tonight was my turn. The purpose was to run hard and get some speed in the legs without tiring them out. This was a fairly simple workout that I came up with on the run over to the AG track.
Splits:
68.58 (63), 66.68 (1:28),
50.78 (30), 49.60 (61),
31.15 (56), 29.01 for 9:56 total and 2,800 meters (~5:30 pace)
The pace felt alright considering I was in trainers and not flats. I didn't feel like running over to the track with an extra pair of shoes. It was hot, but the distances weren't long enough to have the heat take that much of a toll. I am content with the workout, but it's really nothing that impressive. The final 200s felt comfortable.
Tuesday, June 1, 2010
Pre-Race at UNC Chapel Hill
Time: ~46:50
Distance: ~6.83 miles
W/u: 16:26 for 2.06 miles
W/o: Pre-race of 2 x mile in 4:45, 2 x 400 in 65
C/d: 17:52 for 2.02 miles
Today took us from the shores of Virginia Beach to Greenville, NC. The drive was mostly on back roads and side highways because the GPS device likes taking me on the "scenic route" for whatever reason. I arrived in Greenville a few minutes early for my scheduled meeting with a woman who is opening the first specialty store in town. There is an Omega Sports, but nothing else that is solely focused on running and triathlons. It was a successful day for Craft, Balega, Orthaheel and Fuel Belt.
Next up was a some casual visits to bike stores in Chapel Hill and Carrboro. I also gave a quick hydration clinic to a group of runners at Fleet Feet Carrboro. When all the work stuff was done, Meagan and I headed over to the UNC track where I had to put in a pre-race workout. I'm gearing up to run fast at this weekend's GPx race so the workout was intended to get the legs rolling without too much strain.
I started the workout with a few 200m strides. The first one felt terrible and I actually ran slower than the goal pace for the mile. It was incredibly humid and I was poorly hydrated. Despite giving advice on how to stay properly hydrated moments earlier, I was essentially drained of all fluids except coffee.
Splits:
36.81 (1:41), 33.86 (2:01),
4:46.08 (4:46), 4:41.95 (3:31),
64.53 (2:31), 63.84 for 27:18 total time and 3.50 miles
The first mile was rough the final 150m. I felt tight and heavy coming down the homestretch. I want to hit the mile in 4:45 this weekend and I just struggled to run that fresh tonight. The second mile felt much better as I focused on maintaining pace and form throughout. The 400s were easy enough.
After a quick cool down, Meagan and I were off to eat our snacks from Weaver Street Market.
Distance: ~6.83 miles
W/u: 16:26 for 2.06 miles
W/o: Pre-race of 2 x mile in 4:45, 2 x 400 in 65
C/d: 17:52 for 2.02 miles
Today took us from the shores of Virginia Beach to Greenville, NC. The drive was mostly on back roads and side highways because the GPS device likes taking me on the "scenic route" for whatever reason. I arrived in Greenville a few minutes early for my scheduled meeting with a woman who is opening the first specialty store in town. There is an Omega Sports, but nothing else that is solely focused on running and triathlons. It was a successful day for Craft, Balega, Orthaheel and Fuel Belt.
Next up was a some casual visits to bike stores in Chapel Hill and Carrboro. I also gave a quick hydration clinic to a group of runners at Fleet Feet Carrboro. When all the work stuff was done, Meagan and I headed over to the UNC track where I had to put in a pre-race workout. I'm gearing up to run fast at this weekend's GPx race so the workout was intended to get the legs rolling without too much strain.
I started the workout with a few 200m strides. The first one felt terrible and I actually ran slower than the goal pace for the mile. It was incredibly humid and I was poorly hydrated. Despite giving advice on how to stay properly hydrated moments earlier, I was essentially drained of all fluids except coffee.
Splits:
36.81 (1:41), 33.86 (2:01),
4:46.08 (4:46), 4:41.95 (3:31),
64.53 (2:31), 63.84 for 27:18 total time and 3.50 miles
The first mile was rough the final 150m. I felt tight and heavy coming down the homestretch. I want to hit the mile in 4:45 this weekend and I just struggled to run that fresh tonight. The second mile felt much better as I focused on maintaining pace and form throughout. The 400s were easy enough.
After a quick cool down, Meagan and I were off to eat our snacks from Weaver Street Market.
Wednesday, September 16, 2009
Gaining Confidence
Time: 52:26
Distance: 8.18 miles
W/u: 23:09 for 3.10
W/o: 2 x mile in 4:35, 2 x 400 in 60-61 with full recovery
C/d: 16:54 for 2.08 miles
I met up with Tanya and we drove over to Johnson C. Smith University for our pre-race workouts. She was meeting up with Pezz, who is also running CVS, to do 2 x 800, 2 x 400. Since Jailhouse is such the slave driver he had me run double the distance at the start. The goal is to run as relaxed as possible and today's weather was quite humid, so I was hoping not to blow up early.
I started with a couple of 200s in trainers because I wanted to feel especially light when I slipped on the flats. Splits:
33.73 (1:18), 32.83 (7:37),
4:34.25 (6:00), 4:34.93 (4:32),
60.83 (3:42), 59.76
The workout ended up going really well. I felt fairly relaxed clicking off 68s during the miles despite the humidity. I was drenched with sweat once the workout was over and just hope that the weather in Providence isn't so damp. I think that I'll be able to go out in 4:35 to 4:40 this weekend and feel comfortable doing so. The race starts with a big downhill so it will be a balancing act of getting out hard without going to the well before 2.5 miles.
I have a little bit of tendinitis in my left knee that I can only feel when I press on it. John Gregorek would say, "don't press on it then."
Distance: 8.18 miles
W/u: 23:09 for 3.10
W/o: 2 x mile in 4:35, 2 x 400 in 60-61 with full recovery
C/d: 16:54 for 2.08 miles
I met up with Tanya and we drove over to Johnson C. Smith University for our pre-race workouts. She was meeting up with Pezz, who is also running CVS, to do 2 x 800, 2 x 400. Since Jailhouse is such the slave driver he had me run double the distance at the start. The goal is to run as relaxed as possible and today's weather was quite humid, so I was hoping not to blow up early.
I started with a couple of 200s in trainers because I wanted to feel especially light when I slipped on the flats. Splits:
33.73 (1:18), 32.83 (7:37),
4:34.25 (6:00), 4:34.93 (4:32),
60.83 (3:42), 59.76
The workout ended up going really well. I felt fairly relaxed clicking off 68s during the miles despite the humidity. I was drenched with sweat once the workout was over and just hope that the weather in Providence isn't so damp. I think that I'll be able to go out in 4:35 to 4:40 this weekend and feel comfortable doing so. The race starts with a big downhill so it will be a balancing act of getting out hard without going to the well before 2.5 miles.
I have a little bit of tendinitis in my left knee that I can only feel when I press on it. John Gregorek would say, "don't press on it then."
Tuesday, June 9, 2009
Pre-Race Workout
Time: 59:18
Distance: ~8.25 miles
W/u: 22:19 for 3.08 miles
W/o: 2 x mile in 5:05, 2 x 400 in 65
C/d: 16:47 for 2.04 miles
We had a "pre-race workout" this morning that Meagan does consistently before races at Queens. It was my first one of the kind and it comes a few days out from Boomtown Days. The workout is a pretty simple 2 x mile + 2 x 400 with 3:00 recovery. The pace is honest but made easier because of the lengthy recovery.
Splits:
5:00.54 (2:57), 4:53.11 (2:59), 63.3 (2:58), 58.12
Check out that last 400m split! The workout with Scotty went well. The didn't feel great on the first interval but I was much more relaxed running faster on the second. The legs felt smooth rolling out 73s. Before the workout I joked with Meagan about her inability to run under 70 seconds. She tried to threaten me with 58-second 400, I obliged. I went to the arms a bit more the final 200m and applied more force to the track to get greater energy return. It felt good to be running fast and I didn't tie up.
Distance: ~8.25 miles
W/u: 22:19 for 3.08 miles
W/o: 2 x mile in 5:05, 2 x 400 in 65
C/d: 16:47 for 2.04 miles
We had a "pre-race workout" this morning that Meagan does consistently before races at Queens. It was my first one of the kind and it comes a few days out from Boomtown Days. The workout is a pretty simple 2 x mile + 2 x 400 with 3:00 recovery. The pace is honest but made easier because of the lengthy recovery.
Splits:
5:00.54 (2:57), 4:53.11 (2:59), 63.3 (2:58), 58.12
Check out that last 400m split! The workout with Scotty went well. The didn't feel great on the first interval but I was much more relaxed running faster on the second. The legs felt smooth rolling out 73s. Before the workout I joked with Meagan about her inability to run under 70 seconds. She tried to threaten me with 58-second 400, I obliged. I went to the arms a bit more the final 200m and applied more force to the track to get greater energy return. It felt good to be running fast and I didn't tie up.
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