Comment

Comment by Louis Csak on May 8, 2012 at 8:09am

12x400m, 30 sec rest, no breaks

87,85,84,83,83,81,85,84,83,81,80,78 

Comment by Louis Csak on May 5, 2012 at 1:52pm

#6
8x 1/8, 1/8 jog rest
3x 1/4 1 minute rest
1/2 mile jog
3x 1/4 1 minute rest

35,36,35,35,35,35,34,33
69,72,73
72,73,73

Comment by Louis Csak on May 1, 2012 at 3:50pm

10 x 300m, 100m walk/jog rest
53,55,54,54,55,54,54,55,53,56
"ran out of gas"
saw Glenn Shane, Steve Klein at vc track. Nice surprise!

Comment by Louis Csak on April 24, 2012 at 3:41pm

20x200 m, 200 jog

40,38,37,36,37,36,37,36,37,37,36,36,36,36,36,36,36,36,32,31

Comment by Louis Csak on April 20, 2012 at 6:17pm

workout #7
8x200, 200 jog, 1x800, 400 jog, 1x400
36,35,35,34,34,34,35,34
2:29
71

Comment by Dave Feinstein on April 18, 2012 at 7:23pm

I do have them.  Probably won't be doing too much speedwork until June, though.  I'm running the New Jersey Marathon on Sunday May 6.  Hoping to qualify for Boston, hopefully with minutes to spare.  This workout definitely bodes well.  At this point I'm praying for no heat wave.

Comment by Louis Csak on April 18, 2012 at 5:18pm

NICE! Which Marathon are you running?

My workout this Friday will be Ken's #7. Do you have his 8 workouts? Let me know if you need it.

Comment by Dave Feinstein on April 18, 2012 at 3:29pm

Sick workout, Lou.  At first, I was thinking "hey, those are the times I do 800 intervals in" and then re-read your "30 sec rest."  WOW.

I did some great speedwork today too, my first try at Yasso 800s in preparation for my marathon in 18 days: 2.7 warmup jog @ 8 pace, and then 3 04 3 04 3 03 3 03 3 02 3 02 (felt good after 6, so decided to kick it up) 2 59 2 56 2 54 2 51.  Slow jog rest always shorter than preceding interval.  0.65 cooldown.  Pumped!  I should repost this on facebook so someone other than Lou and Ken will see it, LOL.

Comment by Louis Csak on April 17, 2012 at 10:22am

6x800m, 30 sec rest, no breaks

2:53, 2:52, 2:55, 2:57, 2:59, 2:54

Comment by Louis Csak on April 13, 2012 at 2:08pm

Workout #8
8x (400m, 400m jog rest)
70,73,71,70,70,71,72,70

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