L***0
发帖数: 1283 | 1 the weather was nice today and about 10 runners from my club showed up at
the track. I warmed up for about 3, 4 miles, then did dynamic drills and
4x100 strides. Then an easy 800m @ 2:54, followed by 200m jogging, then
4x800m @ 2:45, 2x400m @ 1:16, 1:14, then 2x200m @ 32s, with 200m rest in
between sets. I ran the 800 reps at amazingly accurate even splits, not one
second more or less. The workout was just the right amount for me. There were
about 4,5 people close to my pace, the fastest guy would run the 800s just
under 2:40. It was fantastic to run with these guys. There would be no way I
could pull off such a workout by myself. Now I feel confident in the
prospective of running a 5K in the mid 17s this fall.
During a break someone asked me if I enjoyed running 100 miles. I said "yeah, except for the last 5 hours of
the race." Everybody laughed, then I realized how funny it sounded, even to marathoners. | y******n
发帖数: 4527 | 2 great.
I should do the track workout tomorrow. Have not done any of these reps more
than one month or two.
one
were
I
【在 L***0 的大作中提到】
: the weather was nice today and about 10 runners from my club showed up at
: the track. I warmed up for about 3, 4 miles, then did dynamic drills and
: 4x100 strides. Then an easy 800m @ 2:54, followed by 200m jogging, then
: 4x800m @ 2:45, 2x400m @ 1:16, 1:14, then 2x200m @ 32s, with 200m rest in
: between sets. I ran the 800 reps at amazingly accurate even splits, not one
: second more or less. The workout was just the right amount for me. There were
: about 4,5 people close to my pace, the fastest guy would run the 800s just
: under 2:40. It was fantastic to run with these guys. There would be no way I
: could pull off such a workout by myself. Now I feel confident in the
: prospective of running a 5K in the mid 17s this fall.
| y******n
发帖数: 4527 | 3 Had 3 * 1 mile repeat today with two fast guys on a half mile loop gravel
road. Forget to bring my GPS. So have to estimate the time from their times.
One guy finished 5:30 at ease, and the other guy ran 5:40 each mile except
the first one. I probably had the split around 6:00, with the third one
slower and second one faster.
Not a good day for the mile repeat since I played soccer after lunch. But I
biked from office back home and felt nice.
Feel my 5K probably did not improve too much. Will give a couple more weeks
of 50 mpw and more intervals and see the result.
one
were
I
【在 L***0 的大作中提到】
: the weather was nice today and about 10 runners from my club showed up at
: the track. I warmed up for about 3, 4 miles, then did dynamic drills and
: 4x100 strides. Then an easy 800m @ 2:54, followed by 200m jogging, then
: 4x800m @ 2:45, 2x400m @ 1:16, 1:14, then 2x200m @ 32s, with 200m rest in
: between sets. I ran the 800 reps at amazingly accurate even splits, not one
: second more or less. The workout was just the right amount for me. There were
: about 4,5 people close to my pace, the fastest guy would run the 800s just
: under 2:40. It was fantastic to run with these guys. There would be no way I
: could pull off such a workout by myself. Now I feel confident in the
: prospective of running a 5K in the mid 17s this fall.
| i*********5
发帖数: 19210 | |
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