February 21st, 2009
Fun workout today, 8 miles total including 2x10min@10k pace w/2min. recoveries, then 8x200s at 3k pace with 200m recoveries. The results were:
10min lap #1 – 7:02/mi (avg HRR 86%, Max 89%)
10min lap #2 – 7:08/mi (avg HRR 88%, Max 90%)
200s – avg. 6:33/mi (avg HRR 84%, Max 88%)
Looking good for next weekend’s 10K.
Backtracking a day, yesterday was super windy, so instead of my usual river route, I explored Lemon Hill for hill sprinting alternatives. I hadn’t realized, but there are all sorts of grassy hills with higher grades than the road, so it got me all motivated to do the sprints weekly from now on. Just testing the different hilly areas yesterday made me see how beneficial it’ll be to strength so I’m excited to have yet another tool for improvement.
The other thing I’ve been entertaining myself with is an old link on LetsRun.com that a fellow forumite pointed me to. Man, this is an amazing thread. Yes, it’s dense but it’s crazy chock full of famous coaches giving their 2cents, sniping at each other, making their cases for or against high mileage, and that’s just the tip of the iceberg. Many subjects are touched on here and it’s really fascinating stuff. I’m only on page 33, savoring it slowly.
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holy crap! ONLY page 33!
damn, you are speedy!
and 8 x 200m? i think i would get bored (and/or exhausted) after about 3!
awesome workout
Those are some pretty brisk 10 minutes.
Don’t know if he’s in that thread (which is more like a suit that just a thread) but on LetsRun, Jack Daniels “JTupper.”
Nice job, Flo. Your times will fall with this kind of good work.
And…holy shit…114 pages. How did I miss this? I know what I’m going to be reading tomorrow on the couch post-long run.
Nice times, Flo. You are going to blow away that old 10K PR!
I’ve reached page 3 of that thread, following along with a pace table, and its the second time today I’ve felt like a slow jogger. The first was on the trail today when we sighted Magdalena Lewy Boulet. Joe said it best: “I’m kind of glad she was going in the opposite direction!”
Joe, thank you, that’s great to know! I’ve seen JTupper a lot and didn’t realize. That is such a crazy board over there. There’s all this incredibly insightful stuff and then you see the thread title “How can I make this girl talk to me?” It cracks me up.
Jim, forget the paces!! Pretend it’s in another language. It makes no difference how fast we are, all these theories and science are good for turtles as well as hares. Which leaves me to wonder what we are by that measure…hamsters?
I have been called a gazelle. It’s a matter of perspective