Comment

Comment by Louis Csak on May 30, 2012 at 7:13pm

4x1200
4:57, 4:50, 4:45, 4:39
I'm going to dramatically "step back", tuesday mornings, and add a,10-13 mile run per week, and do one of Kens or Glens workouts going forward...

Comment by Louis Csak on May 25, 2012 at 8:56pm

friday night mile
72, 2:32, 3:56, 5:10
very disinterested, maybe burned out, maybe not enough distance...
not sure of the next step

Comment by Louis Csak on May 18, 2012 at 8:08pm

very nice Rachel!

I took the advice, and did 6x200m
29,30,29,29,29,29
200 m ready jog recovery.
I was surprised how good i felt, as, I have been feeling a bit burned out lately.
I will run this friday night at van Cortlandt stadium.
hope to see you all :-)

Comment by Ken Rolston on May 16, 2012 at 11:35pm

Nicely done Rachel, even with your misgivings about the mile repeats. Did the same workout tonight on my own, and ,I admit, mile repeats are just annoying. Soon, the workouts will be shorter and faster ! 

Comment by Rachel M Kimber on May 16, 2012 at 12:42pm

surprisingly steady 1600s, 6:51, 6:51, 6:52

Felt pretty good.  Lou - I totally second Ken on the hills.  I don't have much time to run, and my daily mile (walk!) up/down to the train has been a surprise supplement!

Comment by Ken Rolston on May 12, 2012 at 3:53pm

Hey Lou,

Good workout as always. When doing your longer runs try to incorporate hills; I believe this will really help you to "find the gas" in your track workouts. You've got another month before the Icahn mile. If you could do only 2 workouts a week, I would go with hills within a long run and a track workout featuring a batch of 200's.

Rachel, good pickup on the Yasso's, they work best when the weekly mileage is sufficient. Dave ran a great race !

Comment by Louis Csak on May 11, 2012 at 7:42pm

2x1/8 34,35..200 m rest
1x 3/8 1:50...600 m rest
1x 5/8 3:12...600 m rest (no gas )
2x 1/4 73, 72 (1 minute rest)

Comment by Louis Csak on May 8, 2012 at 2:14pm

Hi Rachel:

Welcome!

This Friday, I will do Ken's number 6 workout: 

2 x 200, 200 jog, 400 recovery

1 x 600, 800 recovery

1 x 1000, 800 recovery

2 x 400, 1 minute rest

All at 4-8 seconds faster than desired (realistic) mile time.

I want to run 4:59.9, so my training pace will be ~4:54/mile

Equates to

200: about 36

1000: about 3:03

400: about 73

It's going to be close to break 5 minutes, but the benefits of the process are wonderful! 

Comment by Rachel M Kimber on May 8, 2012 at 10:38am

Dave - it looks like Yasso was a good predictor for you :)

Comment by Rachel M Kimber on May 8, 2012 at 10:36am

what day are you doing/posting workouts?

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