Sunday, January 6, 2013

Week 4/16


Week 4/16:

CF 3x this week

Interval 1: 8x400m with 1:1 work:rest - should be thoroughly warmed up before beginning, each run should be @ 90%, pace might drop off some

Interval 2: 2x2mile with 5 min active rest (don't go cold) – should be thoroughly warmed up before beginning, first run should be at race pace, then try to beat your first time on the second run!

Stamina: 6 miles at conversational pace - quite, quick feet with no heel striking

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15 comments:

  1. BenJanuary 7, 2013 at 11:10 AM

    On interval 1: 1:1 work:rest are you saying if you don't make the 400m in 1 minute you stop short to rest for 1 minute?

    ReplyDelete
    Replies
    1. GoodeJanuary 8, 2013 at 6:43 AM

      Whatever time it takes to run the 400M, rest for the same amount of time. Run in 1:10, rest for 1:10. Run :57, rest for :57.

      Delete
    2. BenJanuary 10, 2013 at 8:18 AM

      Daaaa.... I get it now. Thanks Goode.

      Delete
  2. GoodeJanuary 8, 2013 at 11:10 AM

    8x400M

    1.. 1:28.3
    2.. 1:26.2
    3.. 1:34.1
    4.. 1:32
    5.. 1:33.3
    6.. 1:30.7
    7.. 1:35
    8.. 1:30.2

    AVG 1:31.23

    http://connect.garmin.com/activity/259722464

    ReplyDelete
  3. Rachael Ellis aka DivaJanuary 8, 2013 at 11:38 AM

    I would love to see some familiar faces out on the course and wondered where everyone is choosing to do their runs. If anyone wants to meet up for the warm up feel free to let me know.

    ReplyDelete
  4. David DawsonJanuary 8, 2013 at 11:40 AM

    Mine:

    1. 1:35.6
    2. 1:29.5
    3. 1:34.6
    4. 1:34.1
    5. 1:33.5
    6. 1:35.9
    7. 1:35.3
    8. 1:36.1

    AVG 1:34.3

    http://connect.garmin.com/activity/259725042

    ReplyDelete
  5. GoodeJanuary 9, 2013 at 1:13 PM

    These sprints are starting to pay off. I just PR'd my Clean&Jerk.

    ReplyDelete
  6. JimJanuary 10, 2013 at 9:00 AM

    2 x 2 mile

    1. 16:30
    2. 17:20

    Diva...I've usually been running around fountain city. I did my 2 mile intervals today through Beverly Acres

    ReplyDelete
    Replies
    1. Rachael Ellis aka DivaJanuary 10, 2013 at 9:31 AM

      Jim,
      Thanks for letting me know. If I am ever out in that area I will let you know.

      Delete
    2. JimJanuary 10, 2013 at 11:31 AM

      No problem. If you have a regular loop that you like, I'd be happy to join you some time too.

      Delete
  7. David DawsonJanuary 10, 2013 at 10:28 AM

    2x2

    1) 15:45
    2) 16:13

    http://connect.garmin.com/activity/260426880

    Andy and I usually run at lunch. Usually we are around UT campus, Cherokee Blvd, or the 3rd creek greenway somewhere...

    ReplyDelete
  8. GoodeJanuary 10, 2013 at 10:44 AM

    2x2

    1) 16:21
    2) 15.33

    http://connect.garmin.com/activity/260431472

    ReplyDelete
  9. JimJanuary 13, 2013 at 12:03 PM

    Nike running app malfunctioned on me this morning...had to guess on the mileage

    6.51 miles...58:25

    ReplyDelete
    Replies
    1. JimJanuary 13, 2013 at 12:04 PM

      double checked it by car later in the day...my eye seems to be calibrated tighter than Apple's GPS...haha

      Delete
  10. GrantJanuary 13, 2013 at 12:08 PM

    Nice work, Jim. Pretty soon we will be doing that 10k TT.

    ReplyDelete

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