We were to run 400M at 1 mile pace (1:37), 45-60 second rest, 200M as fast, but smooth, and then recovery back to the beginning. We ran about 2 miles from RunTex over to Garner. This was all done on Garner, which has a slight slope downward.
Repeat
400M Time
200M Time
1
1:33.18
43.24
2
1:33.99
44.74
3
1:33.34
43.87
4
1:37.16
44.75
5
1:36.00
45.11
I didn’t have much left, and this [...]
Today we had a 10 mile progressive pace run. This means that we run 10 miles and each one is 15 seconds faster. The last few miles were to be at 10K goal pace. I tried my best, but as we started I felt unable to catch my breath and was huffing and puffing. However [...]
Our Tuesday night practice was at the track again, however, this time we were to run at our GOAL pace. Now remember that my goal time was “improved” by the coach, so I was nervous if I could do it. If you look at the times below I did quite well with my actuals versus [...]
We did a 13 mile long run this morning. For a group that’s for 5K (3.1M) and 10K (6.2M) races, doing 13 is a bit more. However, we were to do it easy. So it me took 2:08 to complete and I’m now sore from it. I chatted with various people I would meet up [...]
Last night I had practice and then in the morning I was to run 5 miles. I’m finding this hard to do. If I push the evening practice, then I’m still sore the next morning for the daily run. Even though the 5 miles was “easy”, I really felt it today. Even now in the [...]
If you like running your fanny off, then I had fun at practice yesterday. We had to run sixteen 200Ms at our 5K pace with a 100M recovery after each. Steve, our coach, gave us a pace time we were to run. I was told to run 59 seconds for a 200M – no more [...]
I ran my fastest 10K today. I completed it in 48.43.7 or 7:51/M. It was hard, and I’m glad that it’s over. Here is my heart rate.I also sent my goals for 10K (7:42/M) and 5K (7:26/M) to Steve for the course. Somehow he’ll use all this information to create paces for me. My goal [...]
I signed up Matthew and I for our first timed 10K race – the Run Thru The Vines race during parents weekend. This’ll be interesting.
I signed up for the STATESMAN CAPITOL 10,000.
When the coach explained this course he would say “quality workouts”. I really don’t know what “quality” was in tonight’s workout, but it was fun. We warmed up by running to the School for the Deaf track. Then it was four repeats of 1 lap (400) at 5K pace followed by 1/2 lap recovery, two [...]