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Post by dan on Oct 9, 2007 17:33:04 GMT -5
Michigan workout- intervals on the track, tempo on the course- recoveries were 75m jogs back and forth to various starting lines:
1600m: 68, 2:19, 3:31, 4:44
tempo mile: 5:38 (ran about twenty extra meters due to wrong turn)
1200m: 67, 2:18, 3:28
tempo mile: 5:27
800m: 65, 2:15
tempo mile: 5:27
400m: 62
target times were 4:40-4:44, 3:24, 2:12, 60-62- as you can see, we are not being underassigned! the tempos were supposed to be 5:30's so we were right on with those-
hope home training continues to go well and i will see you all this weekend- it was awesome to be a part of GAR this weekend!
DAN
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Post by frojoe23 on Oct 10, 2007 7:11:07 GMT -5
That it is a fine workout. That looks pretty tough and I actually doubt that I know too many people that can finish it the way you did!!! Good luck at Penn State.
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Post by Justin on Oct 10, 2007 10:22:31 GMT -5
Looks like you are ready to fly.
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Post by dan on Oct 17, 2007 5:46:45 GMT -5
another good one on another tuesday- this is probably the last significant effort we have before our conference meet next saturday (the day of marine corps)
similar workout to the one i posted on here a few weeks ago:
1600m (from 400m to 2000m on the 10k course)- 5:00.5
2 minutes rest
1000m 3:00
2 minutes rest
1000m 3:01
2 minutes rest
1000m 3:02
2 minutes rest
1000m 3:03
4 minutes rest (approx.)
3000m (from 7k to 10k finish on the 10k course)- 10:12 (tempo)
this workout was pretty good, it was a good confidence builder for us as we try to carry our pack mentality into patriots and see what we can come away with....the last 3k of this workout was over some decent hills to simulate the last 3k of lafayette's relatively rolling course- it will be interesting!
keep your fingers crossed for me and i will do the same for you all as we near down to crunch time- stay smart and enjoy the taper!-DAN
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Post by Justin on Oct 17, 2007 7:16:41 GMT -5
Were the 1000's on the track? I figure they were since the 2000 mark on the course puts you pretty close to it.
Great work Dan.
For all, keep focused and all the preparation will take care of itself. Good luck.
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Post by dan on Oct 17, 2007 7:50:37 GMT -5
the 1000's were on the grass track again- we went to the 2000m of the 10k course, which is the same as turning left after the mile to head toward the bridge....the 2k is right in the middle of one of the practice soccer fields...then we just jogged back over to the start of the grass track loop at the backstop
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Post by Justin on Oct 17, 2007 9:15:49 GMT -5
That's even better Dan, the grass track is a slower surface than the track.
I was thinking wrong, the old course 2000 would be in the corn field right past the new 2 mile.
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Post by frojoe23 on Oct 17, 2007 12:41:42 GMT -5
That's a darn good workout Dan. Everything at 4:50-5:00 pace with very little rest. You are definitely ready to roll a good one.
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