1x2k, 1x1600, @ 5k+15s (~6:16 pace).
3x 800 @ 5k (~6:00 pace)
Cold today! At the track by 6:30, which was still near-darkness. Just as well the pace was backed off a little, as it's hard to get going in the cold and dark. Felt strong, though--goal pace was probably a bit conservative.
2k : 7:44 (goal 7:50)
1600: 6:16 (goal 6:16)
3x800: 2:58, 2:56, 2:52 (goal 3:00)
2x 1k, : 3:42, 3:47
1x 2k : 7:38
2x 1k : 3:42, 3:39
400 jog recovery, 5k pace goal.
It's finally getting cooler in the mornings--almost feels like autumn. The track was quieter, with dawn just starting to break as I got there.
Road intervals. Warm, foggy morning. Light is going quickly now; I started in the dark, but things had brightened up considerably by the time I had warmed up. I felt strong throughout, so the pace was likely a little conservative relative to goal 5k pace. No GPS watch, no idea how fast I was really going.
4 x 3min, 1min recovery
4 x 2 min, 1 min recovery
4 x 1 min, 1 min recovery
7.5 miles total.
2 x 800 : (2:52, 2:57)
2 x 1600 (6:09 oops!, 5:58)
2 x 800 (2:56, 2:51)
@ 5K pace throughout, with 400 jog recovery.
As a pacing exercise, this was an obvious fail, as I was all over the map. But I felt good about recovering strong from the third interval after messing it up. My 800s were pretty symmetric going up and coming down.
Cool early fall morning with no-one in Lane 1. Ideal conditions.
Cool, pleasant morning with some early fog.
4x1600m with 400m jog recovery, 8 miles total.
5:57, 6:05, 6:04, 6:08
I felt more limited by the neuromuscular system than the cardiovascular system today. Started to feel a bit rubbery on the last interval. As always, returning to the track is doing me some good, though. I can feel my morning jogs getting easier. Funny how even a jog seems hard if it's the fastest you ever go.
Clear, cool, early fall morning. Shadows retreated down the back 100 with every lap as the sun rose.
4x1200 in: 4:25, 4:26, 4:27, 4:26
with 400m jog recovery.
I probably have a <6:00 pace 5k in me. I'm going to sign up for a couple of fall races and find out.
Warm summer morning--lots of people on the track.
200s : 34,37,38 (should have been mile pace).
400s : 79,82,80 (should have been 5k)
600s: 128s, 134s (should have been 5k)
3x hill repeats, Prospect Park South entrance. measured from first vehicle gate to 2nd vehicle gate (inner posts on both sides).
1:46, 1:45, 1:45.
Man, that's a gut buster. The 2nd pitch is steep enough that there's not much difference between me running it, and me running it full-out. Felt like jello after the1st one. Couldn't have asked for a nicer spring morning, though!
Sunny, calm, temps in the upper 30s--a smidge chilly but otherwise ideal conditions. I did the club workout this morning for the second week in a row. I actually hit my goal paces throughout, but obviously had pretty conservative targets. (400,400,200,... jog recovery).
2000m (7:29 / 90s )
1200m (4:24 / 88s )
800m (2:46 / 83s )
800m (2:48 / 84s )
400m (1:20 / 80s )
400m (1:21 / 81s )
400m (1:19 / 79s )
Did the club workout this morning at Leary. Sunny, temps in the 50s, with a light breeze. Ladders, 1,2,3,4,5,4,3,2,1 minute intervals, with 1 minute jog recovery. My quarter time was hovering around ~92s, so probably about 4 miles hard, 9 miles total.
Throat's a bit scratchy--hopefully just allergies.
Lovely spring morning. The grass is starting to flush with green, and the birds are singing. Almost time to put the running tights away!
6x Pump Station Hill
67, 72, 71, 70, 69, 70s.
5 x Pump Station Hill
68, 69, 70, 69, 69.
Temps around 30. A beautiful late winter morning with hints of spring in the air. No real physical complaints at the moment--just haven't been doing much quality, and I sure felt it today.
