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Post by dan on Sept 25, 2007 19:58:08 GMT -5
It is Tuesday before Paul Short. That means one last hard workout before the first real test of the season.
The assignment for today:
1600m at first mile race pace (5:00) 3 min rest 5x1000m at 3:00 pace with 2 min recovery 1600m controlled first 1000, hard last 600 (over last mile of course)
The report: 4:59.99, 3:02.78, 3:02.64, 3:02.40, 3:00, 3:01, 5:02
It was hot and I think I sweat out about 8 pounds. Yuck. I almost barfed the last mile and got beat by about 12 seconds by the rest of the guys and still ran a 5:02.
I hope this is a good indication for the weekend. The goal is to run as far under 25:30 as possible and bring as many people along for the ride as I can (or else latch on to someone else and let them bring me along). I'm just going to focus on racing and then hopefully I will have a sick new PR to brag about at the GAR Dinner (I'm hoping we can make it for that- still need to get clearance about missing/altering that Friday workout).
Hope all is well in the land of angry other halves and just turning leaves. Keep your eyes on the prize!
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Post by Justin on Sept 26, 2007 7:58:09 GMT -5
Good workout Dan. Do you guys still do the Jelly Doughnut? It's the same thing as this workout, but instead of the 1000's you do a tempo run.
Do you know which race you'll be in yet for Paul Short?
These guys here have been kicking my butt, it's been fun though.
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Post by dan on Sept 26, 2007 13:34:03 GMT -5
Justin- we did the Jelly Doughnut last Tuesday. It was just like you said it was with the tempo instead of the 1000's.
Mile one was from the start to the first mile marker of the course and I ran 4:57. We took about 90 seconds to jog to a spot over near the practice soccer fields. From there, we did our tempo loop out Creek Rd, to the BMW dealership, out to that real big hill, around that cul-de-sac neighborhood loop, back to the track area, and then over to the soccer fields again. It was 4.75-5 miles and I ran 27:02 after averaging 5:30's for the majority of the run.
We took about another 3 minutes rest, got a drink, and then finished on the last mile of the 8k course. I ran 4:50 and then puked all over the place!
It was a good workout. That one combined with this one from yesterday makes me confident heading into the Friday Paul Short race. I found out yesterday that I will be running in the Varsity Race for the first time so I get to see how much Jordan will kick my butt!
I'll let you all know how it goes.-DAN
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Post by Justin on Sept 26, 2007 14:27:09 GMT -5
That's great Dan, does Coach still bring Jelly Doughnuts for the Freshmen to eat afterwards?
It sounds like you are running really well, and working hard. I'm happy you will be in the varsity race. We used to do the Jelly Doughnut with the miles on the "grass track".
It's too bad Paul Short is on Friday this year, if it was Saturday I would have come up.
Good luck Dan and Jordan.
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Post by frojoe23 on Sept 27, 2007 7:17:45 GMT -5
Tear it up Dan. I want to see some fast times from you two guys. That way when you are forced to jog GAR and you run 52 minutes, Dave can say "Hey, I kicked that dude's butt and he's a 25:30 guy!"
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