Distance: 12 mi.
Target: 6-8 x 600m at 70 pace (1:45) w/200m rest (60-70 sec); 4 x 200m in 32 or faster w/200m rest
Workout: 1:45.7 (67), 1:42.9 (71), 1:44.7 (69), 1:44.5 (70), 1:45.8 (75), 1:43.5 (83), 1:43.9 (80), 1:44.2; 31.4, 32.0, 31.7, 31.2
The Amherst College track is nearly a rectangle, in order to accommodate the football field and stands.
It's time to start feeling comfortable under 5:00 pace. I decided that 600s would be a good way of getting at this, and overall I'm happy with how this workout over at the Amherst College track went. The first couple were actually the hardest, as I was fairly stiff this morning and have no concept of this pace right now. Once I settled in it wasn't too bad, and after convincing myself that I was just shooting for 6 of the 600s, I did all 8 just taking the last few one at a time. The rest got a little slower than I would have liked, but I was more focused on hitting the splits. I anticipated the 200s feeling all-out, but after getting loose doing the 600s they weren't as hard as I expected. On the cooldown my calves got very tight. An ice bath would have been nice after this.
Tuesday, September 9, 2008