w****1
发帖数: 4931 | 1 the most important pre-race workout today: 3 x 1 mile repeats. I warmed up
for about 15 minutes, @ 8:00 pace, felt really sloppy. Then it was time to
get serious. I chose a loop of a little more than a mile to run. First 1/3
uphill, second 1/3 downhill, finishing on a flat stretch. I went out at a
strong pace with 2/2 breathing, going uphill, against the wind. The pace
quickly became punishing. I looked at my 305, says 5:59. Then it dropped to
6:06. This is bad, I thought. I had to pick up my pa | b***i
发帖数: 10018 | 2 superb! can't wait for your PR next week.
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【在 w****1 的大作中提到】
: the most important pre-race workout today: 3 x 1 mile repeats. I warmed up
: for about 15 minutes, @ 8:00 pace, felt really sloppy. Then it was time to
: get serious. I chose a loop of a little more than a mile to run. First 1/3
: uphill, second 1/3 downhill, finishing on a flat stretch. I went out at a
: strong pace with 2/2 breathing, going uphill, against the wind. The pace
: quickly became punishing. I looked at my 305, says 5:59. Then it dropped to
: 6:06. This is bad, I thought. I had to pick up my pa
| b*****4
发帖数: 97 | 3 Congrats! I wish my mile repeats could have the same quality (not time wise
of course). I feel I always reserved sth in the first one or two. | w********6
发帖数: 12977 | 4 great speed!
I probably can suffer in treadmill for a 6min mile, but definitely not out
there on road. | g***y
发帖数: 829 | 5 Last year I am deeply impressed by your focus on 5k,and eventually got what
you want. I feel the same thing is happing again. | O*****s
发帖数: 1540 | | y****o
发帖数: 646 | 7 so great!!!
waiting for your sub18 news~~
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【在 w****1 的大作中提到】
: the most important pre-race workout today: 3 x 1 mile repeats. I warmed up
: for about 15 minutes, @ 8:00 pace, felt really sloppy. Then it was time to
: get serious. I chose a loop of a little more than a mile to run. First 1/3
: uphill, second 1/3 downhill, finishing on a flat stretch. I went out at a
: strong pace with 2/2 breathing, going uphill, against the wind. The pace
: quickly became punishing. I looked at my 305, says 5:59. Then it dropped to
: 6:06. This is bad, I thought. I had to pick up my pa
| m**k
发帖数: 18660 | 8 wow.. Hero you are all set. sub 18 should be 'easy' for you now :)
to
at
flat
【在 w****1 的大作中提到】
: the most important pre-race workout today: 3 x 1 mile repeats. I warmed up
: for about 15 minutes, @ 8:00 pace, felt really sloppy. Then it was time to
: get serious. I chose a loop of a little more than a mile to run. First 1/3
: uphill, second 1/3 downhill, finishing on a flat stretch. I went out at a
: strong pace with 2/2 breathing, going uphill, against the wind. The pace
: quickly became punishing. I looked at my 305, says 5:59. Then it dropped to
: 6:06. This is bad, I thought. I had to pick up my pa
| w****1
发帖数: 4931 | 9 It is actually very hard to push yourself to a truly all-out mile. When you
go out as if this is your only mile today and survive it, you will run good
repeats. Go out as if this is the last mile you will ever run in your life,
you will run a good one-mile.:)
wise
【在 b*****4 的大作中提到】
: Congrats! I wish my mile repeats could have the same quality (not time wise
: of course). I feel I always reserved sth in the first one or two.
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