1 & 1's Get It Done
Greetings,
I had a decent workout this morning on the track. Temps were cool out where it was back to a hoodie & sweatpants. Body felt good, so I decided on some 1 & 1's to go through.
Jog 100m, Race-Pace 100m x 16 times.
100m Jog's in about 30s each, 100m RP's aiming for 20s each.
Total time was 13:32 after 2 miles was completed of this. I factored things out and approximately 8:10 of this was done at jogging pace, while approximately 5:20 of that was done at Race-Pace.
I'm happy with that workout, as previously I think I was getting a workout like this done in about a 7-minute mile pace, basically 14 minutes to cover 2 miles in a matter such as this. Now that its down to about 13:30, I'd say that means I'm getting a tick faster on both my Race-Pace intervals and on the recovery bouts.
I may workout both on Thursday & Friday morning this week, due to holiday activities. I will see how I feel Friday morning, because I could always get in a run on Sunday night when I return from the 4th of July stuff at my sister's this weekend. Who knows, maybe a run on Sunday morning will be in order, too. My sister's city is full of hills, so maybe it will be a good time to tackle those for something different?
If you haven't checked out the "Express Lane Way" of getting into shape, you better read my new article!
http://asapworkouts.com/express.pdf
I have less than 2 weeks to go before my big track meet. Body is feeling okay, just need to keep it fresh and free from any nag's.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
I had a decent workout this morning on the track. Temps were cool out where it was back to a hoodie & sweatpants. Body felt good, so I decided on some 1 & 1's to go through.
Jog 100m, Race-Pace 100m x 16 times.
100m Jog's in about 30s each, 100m RP's aiming for 20s each.
Total time was 13:32 after 2 miles was completed of this. I factored things out and approximately 8:10 of this was done at jogging pace, while approximately 5:20 of that was done at Race-Pace.
I'm happy with that workout, as previously I think I was getting a workout like this done in about a 7-minute mile pace, basically 14 minutes to cover 2 miles in a matter such as this. Now that its down to about 13:30, I'd say that means I'm getting a tick faster on both my Race-Pace intervals and on the recovery bouts.
I may workout both on Thursday & Friday morning this week, due to holiday activities. I will see how I feel Friday morning, because I could always get in a run on Sunday night when I return from the 4th of July stuff at my sister's this weekend. Who knows, maybe a run on Sunday morning will be in order, too. My sister's city is full of hills, so maybe it will be a good time to tackle those for something different?
If you haven't checked out the "Express Lane Way" of getting into shape, you better read my new article!
http://asapworkouts.com/express.pdf
I have less than 2 weeks to go before my big track meet. Body is feeling okay, just need to keep it fresh and free from any nag's.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 6/30/2009 5:40 AM 
Categories: uncategorized
Tags: distance based interval training DBIT interval training
Categories: uncategorized
Tags: distance based interval training DBIT interval training
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