Training plan/log for 2012 5th Ave mile.
Latest Activity: Oct 9, 2012
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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 !
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!
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 !
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
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!
Dave - it looks like Yasso was a good predictor for you :)
what day are you doing/posting workouts?
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