Meagan's MHD Track Workout

Time: 79:19
Distance: ~15.3 km

W/u: 20:24 for 4.01 km
W/o: 5 x 1k (2:00 rest), 5 x 300m (90 sec rest)
C/d: 20:55 for ~4 km

I was in Marblehead this afternoon getting some items out of the Karhu Airstream and waiting for Meagan to get done with her hair appointment. We planned to head over to the Village track and run a workout, but I was a little hesitant given her relatively recent effort a couple of days prior. Her goals this spring are to run some big PRs on the road and we need to get her dialed in to clicking of 80 secs per 400m. Today's workout called for just that with some faster intervals at the end to run fast on tired legs.

Splits:

Split	Time	Distance	Avg Pace
Summary	38:10.6	0.00	--:--
1	3:22.4	1k	0
2	2:00.8	0.00	0
3	3:21.1	1k	0
4	2:00.2	0.00	0
5	3:19.4	1k	0
6	2:00.6	0.00	0
7	3:17.0	1k	0
8	2:00.5	0.00	0
9	3:18.6	1k	0
10	3:00.2	0.00	0
11	:53.7	300m	0
12	1:29.2	0.00	0
13	:55.2	300m	0
14	1:30.2	0.00	0
15	:54.0	300m	0
16	1:30.5	0.00	0
17	:54.4	300m	0
18	1:30.3	0.00	0
19	:52.4	300m	0

I would say the workout went well and Meagan handled the opening kilometers with a little bit of strain. We ended up averaging right about where we needed to be and then ran faster than expected on the 300s. Overall, it was a good workout and will set her up to run fast in a couple of weeks in Texas and Boston.

Track Workout 300m/100m

Time: 55:40
Distance: 12.57 km

W/u: 19:39 for 4.01 km
W/o: 16 x 300m (100m jog). 4 in 60, 4 in 59, 4 in 58, 4 in 57 target.
C/d: 11:02 for 2.16 km

After work Meagan and I got suited up and headed out for a light Friday evening track workout. The workout was intended to be light and have Meagan work on her pacing. I really want her to start knowing what 5:20 feels like. The rest was supposed to be in the 35 second range, or the faster the better.

Splits:

Split	Time
Summary	24:59.2	0.00	--:--
1	:31.4
2	:56.7
3	:36.0
4	1:00.5
5	:34.4
6	1:00.5
7	:37.3
8	1:01.6
9	:37.0
10	:59.1
11	:35.5
12	:57.7
13	:36.1
14	:59.4
15	:34.1
16	:59.1
17	:37.1
18	:57.4
19	:37.2
20	:57.2
21	:35.1
22	:57.0
23	:37.3
24	:57.2
25	:37.1
26	:55.8
27	:35.3
28	:56.3
29	:35.4
30	:56.0
31	:38.8
32	:52.8

There are a couple splits in there that appear fast because my watch didn't respond when I hit the button. Overall, the workout went well for us. I felt solid leading out the intervals and ran the last one at a blistering 52.8! The time for 16 laps ended up being an average of about 6:15/mile pace.

Track Tempo

Time: 87:05
Distance: 21.43

W/u: 25:37 for 5.43 km
W/o: Paced Meagan for 6 x mile, ran continuous for extra 3km during her rest
C/d: 18:06 for 3.40 km

Meagan's workout tonight was 6 x mile on the Beverly HS track. Her target splits were: 5:40, 5:36, 5:33, 5:30, 5:28, 5:24 all with 2:00 recovery. I figured that in those two minutes I could keep running and get in 600m. I didn't know how long I could keep up the tempo, but it would allow both of us to maximize our time on the track.

I ended up being able to last the entire workout and just ran continues for a little over 12km in 43:21. The windy track forced me to have Meagan take a few turns leading the intervals. I was also slowing on the 600m "rest" sections and came through a few ticks over 2:00 which gave Meagan a little extra rest.

She ran strong and you can see all the mile splits were pretty much right on target.

Split	Time	Distance	Avg Pace
Summary	43:21.8	0.00	--:--
1	5:40.8	0.00	0
2	2:00.3	0.00	0
3	5:34.5	0.00	0
4	2:03.0	0.00	0
5	5:32.7	0.00	0
6	2:02.5	0.00	0
7	5:28.9	0.00	0
8	2:02.5	0.00	0
9	5:29.5	0.00	0
10	2:02.7	0.00	0
11	5:24.6	0.00	0