AM 8 Miles XC workout group. Liberty Park Loops today. Started the day off running over to Collins to get him out of bed. He told me he would be at workout this morning, so the whole team ran from the park over to his house to get him up. I t wass good to see him back, he will need to work on his fittness. When we got back to the park we did 4 laps. Goal was to run 15 seconds a lap faster each time. Each lap is 1 1/2 miles. Kind of a progressive tempo, to feel an increase in effort and pace. Here's how I did. Lap 1 10:47 Lap 2 10:11 so 36 seconds faster more than twice of an increase that was goal. Lap 3 10:00 so an 11 second faster pace almost to goal. Lap 4 9:37 a 23 second faster pace, to fast again. But I only decreased 1:10 from Lap 1 so I guess I was close to the desired workout but alittle to fast. Second lap was just to fast. I like this progressive run. Did a cool down lap with Emily which felt nice. She ran great today and was pushing our top guys. Crunches and push ups.
PM 10 miles Wasatch Athletics workout normal warm up, 1 x800 2:37, 400 recovery, 10x200, 100 recovery, 2 laps around SHP. |