Another Cool, but Mile-d & Wild AM Run
Greetings,
We are still in a cool spell for morning temps again, as it was another 45-48 degree morning run today. The news was spoutin' out some mid 40's for current temps when I got back. However, it was pretty mild as far as wind goes, which made the run go really smooth today. Here's how it went:
2 minute jog to track
Then, immediately into the workout:
300m jog, 100m race-pace
200m jog, 200m race-pace
100m jog, 100m race-pace x 2
Repeat the above 2 more times, for 9 laps total.
I was shooting for race-pace's in the 19-20 range for every 100m, which I seemed to get. It was tough to tell on my watch, because when I was running, there wasn't enough sunlight as there has been in the past at that time. So, I was trying to hit my glow button for my watch's backlight to catch a glimpse of my time.
This ended up being 2.5 miles (counting my jog there), with 1500m of fast interval distance.
I got the entire 2.5 mile workout in at 17:20 for time, with about another 4-5 minute walk home for recovery & cool-down. The nine laps were done in 15:20-ish.
I think I called this one the "Tri-Brid Hybrid" workout a while back, since you do 3 different distance-based intervals on each lap, and do the 3 lap pattern for 3 times total.
I'm still at work on another new article, as I wrote one on Tuesday, but I'm not quite sure I want to release it quite yet. Might be awhile. I'm still debating on incorporating a 7-minute mile approach into the article, or if I should create something totally seperate to focus just on the 7-minute mile for runners.
So, until next time: Keep Runnin' HARD & FAST!
Run Strong, Run Fast...
Run So As To WIn!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
We are still in a cool spell for morning temps again, as it was another 45-48 degree morning run today. The news was spoutin' out some mid 40's for current temps when I got back. However, it was pretty mild as far as wind goes, which made the run go really smooth today. Here's how it went:
2 minute jog to track
Then, immediately into the workout:
300m jog, 100m race-pace
200m jog, 200m race-pace
100m jog, 100m race-pace x 2
Repeat the above 2 more times, for 9 laps total.
I was shooting for race-pace's in the 19-20 range for every 100m, which I seemed to get. It was tough to tell on my watch, because when I was running, there wasn't enough sunlight as there has been in the past at that time. So, I was trying to hit my glow button for my watch's backlight to catch a glimpse of my time.
This ended up being 2.5 miles (counting my jog there), with 1500m of fast interval distance.
I got the entire 2.5 mile workout in at 17:20 for time, with about another 4-5 minute walk home for recovery & cool-down. The nine laps were done in 15:20-ish.
I think I called this one the "Tri-Brid Hybrid" workout a while back, since you do 3 different distance-based intervals on each lap, and do the 3 lap pattern for 3 times total.
I'm still at work on another new article, as I wrote one on Tuesday, but I'm not quite sure I want to release it quite yet. Might be awhile. I'm still debating on incorporating a 7-minute mile approach into the article, or if I should create something totally seperate to focus just on the 7-minute mile for runners.
So, until next time: Keep Runnin' HARD & FAST!
Run Strong, Run Fast...
Run So As To WIn!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 8/6/2009 4:22 PM 
Categories: uncategorized
Tags: distance based interval training interval training
Categories: uncategorized
Tags: distance based interval training interval training
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