Comment

Comment by Ken Rolston on April 10, 2012 at 11:31pm

Hey Lou,

We did the same workout tonight 8 x 600 with a 200 break rather than 30 sec. Some chose to rock the last one for 800. Thanks for the inspiration !

Ken

Comment by Louis Csak on April 10, 2012 at 7:31am

8x600m 30 sec rest, no breaks
2:06, 2:06, 2:06, 2:04, 2:11, 2:07, 2:12, 2:06

Comment by Louis Csak on April 6, 2012 at 7:00pm

workout #9

400, 45 sec rest, 300, 30 sec rest, 200. full recovery ( 5 minutes )

4 sets total. 2-3 sec faster than mile pace

(70,57,35) (71,56,36) (70,55,35) (70,56,36)

Comment by Louis Csak on April 3, 2012 at 7:06am

12x400m, 30 sec rest, no breaks
82,82,82,82,82,83,81,82,83,82,81,78
thanks for the compliment, Dave :-)
I'm going to run icahn stadium this year, june 12 is the first one

Comment by Dave Feinstein on March 31, 2012 at 11:05am

All right, less than 6 months to go!  I'd recommend everyone sign up for this race, as it will motivate you to get faster.  My goal is to break 5:15, or 30 seconds slower than Lou, whichever is faster!

Comment by Christopher Paul Ekstrom on March 31, 2012 at 10:00am

I'm not sure if I'm ready to commit to the 5th Ave. Mile, but  Louis Czak's training log is definitely inspiring.  As soon as my Acme Jet Pack arrives in the mail, I'm in.

Comment by Ken Rolston on March 30, 2012 at 8:40pm

Long runs would benefit you greatly- you won't lose your speed, eventually you'll be able to string together 6 x 200@ 28. Let's talk !

Comment by Louis Csak on March 30, 2012 at 7:16pm

Hi Ken, yes, on the track, no spikes, progressively slower, but effort was identical..."all out".
Was thinking about your suggestion for one long distance run per week. I'll call over the next couple of days. My whole body hurts right now, quite intensely.
:-)

Comment by Ken Rolston on March 30, 2012 at 7:07pm

Hi Lou,

Your speed remains impressive. Were the 200's in the sequence you described with each one progressively slower ? Ideally, this would be reversed. 

Ken

Comment by Louis Csak on March 30, 2012 at 6:55pm

6x200m
27,28,29,30,31,33
rest to 130 pulse

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