Thurs, 1/27/11--Schools closed. Took vacation day. Drove to Penn Oaks at 1:15. 6 x 2:00 on treadmill like last week: covered .37 (~600m), .38 (~615m), .39 (~630m) and .40 (~640m) distances. Set pace to approximately the following mile paces: 5:00, 4:56, 4:52, 4:48, 4:44, 4:39, 4:35, 4:31. The good thing is that my pace was faster than these set paces since I had to press "Quick Start" on the treadmill and keep my finger on the pace setter until it reached the desired pace, which took several seconds--maybe 20 or so. So...by the time I set the pace to 4:31, for instance, 20 seconds had elapsed but not much distance had been covered. 4:31 is legitimately 2:15 800 pace. That would amount to, let's say, 70 for the first quarter and 65 for the second. Let's assume that I ran 640 meters, knowing that the first 20 seconds were a different pace than the remaining 1:40. Given the lag that occurred from pressing the button to establish the pace, I'd say then that the first 200 of the 600 was probably 43, the second and third 200s were about 35, and the last 40 was 7.
Took exactly 3 min in-between
felt strong
mile cool down
I am hoping that these treadmill runs help me with my 800. (Counting my strides helped keep my mind off the fact that I was tired!) I'd like to do the entire workout set at 4:31. If only I had the Hydro machine Nick Berra uses!
Wed, 1/26/11--Schools delayed 2 hours. 5 miles around neighborhood and Rustin lots. Lots of snow on ground. 5 miles
Tues, 1/25/11--hills. Got there late. less than a minute to stretch. This made for a tough final 2 hills...when I fell off the pace. Range: 55-60 seconds.
Monday, 1/24/11--Drove to Penn Oaks. Ran 2 miles, lifted, then 2 miles again.
No comments:
Post a Comment