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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Fri Sep 05, 2003 7:16 pm Post subject: OK, Things Are Getting Way Out Of Hand!! |
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I did the 1/2 - 2 mile - 1/2 workout tonight as my final tough workout. Duniway, 7 PM , 83 in the shade , shorts , 3:00, 15:05, 2:59.
Mr "sense of pace" went out in 83 secs in the first 400 instead of 95. Dropped the next 400 quite a bit so I wouldn't ruin the workout.
This was after Pittock Mansion yesterday, also. |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Fri Sep 05, 2003 8:02 pm Post subject: |
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Very nice! If I'm not mistaken, that pips my 5k time by a second.
91 in the sun today, moderate 4.5 miles followed by half an hour of drills. Still working a lot of crap out of my system...
Dan _________________ phpbb:include($_GET[RFI]) |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Fri Sep 05, 2003 8:53 pm Post subject: |
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I am not forgetting that mine was 3 miles on a track, yours was 5K of XC!! |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Fri Sep 05, 2003 9:13 pm Post subject: |
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I was gonna let that slide. Only 200m difference and a root or two, at any rate.
And that's 5.x K of cross country thank you very much, if the course was slightly long as Coach Lider and Susan figured...
Dan _________________ phpbb:include($_GET[RFI]) |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Fri Sep 05, 2003 11:40 pm Post subject: |
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That's good! 5.xK XC, with the LO program you always have do deal with the variable.
It just occurred to me that the middle 2 miles is like a short tempo run at slightly slower than tempo speed. Considering my fitness at this point, I should be able to do a 20 min tempo run in 7:00-7:20 per mile (And it was not lost on me, here, also, that you had mentioned this figure a week and a half ago; I inwardly laughed, I knew that was way too fast. Chalk up another one for Dan!), and I averaged just a tad under 7:35 per mile. I should start to think about it in those terms. In fact, I should be able to codify this workout in terms of pace for the 3 segments. Hammer probably did, but I would have a heck of a time finding that thread.
Paul |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Fri Sep 05, 2003 11:49 pm Post subject: |
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5.xK XC ... I tried writing that as un-awkwardly as possible. Kinda like my old idea of setting up a course that's Pi miles... Could even be a circular course. Just watch the wide-eyed mathematicians in the race have seizures from excitement trying to pace themselves.
Quote: | I should be able to do a 20 min tempo run in 7:00-7:20 per mile |
Definitely. If you did it as a race intensity effort, you might even be able to get down around 6:50 at this point. Whatever pace you ran for the full 3 miles, you know that wasn't optimal given the fast/slow/fast approach. The part I don't know without having done the workout is how much of an adjustment to make. I would think 5-10 seconds per mile is a safe bet.
Dan _________________ phpbb:include($_GET[RFI]) |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Sat Sep 06, 2003 12:04 am Post subject: |
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Using McMillan's calc because it also inserts mile avg, I could say the workout was an 800 at mile pace, followed by 2 miles at 30K pace, followed by another 800 at mile pace, but that's awkward as heck! |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Sat Sep 06, 2003 5:20 pm Post subject: |
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World Class, not to be confused with my running ability! |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sat Sep 06, 2003 5:34 pm Post subject: |
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Where's the ticker tape parade when you need one?! pnb470 busts loose from the 3-digit shackles...
Dan _________________ phpbb:include($_GET[RFI]) |
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