Comment

Comment by Ken Rolston on July 31, 2012 at 10:34am

Showoff ! By the time the 5th Ave Mile rolls around you should be able to run 12-20 x 200@ mile pace with 60-80 seconds rest. 

Comment by Louis Csak on July 30, 2012 at 9:52pm

8 x 200
39, 42, 44, 44, 45, 44, 43, 42 two minutes rest
1 x 200 29 (sorry )

Comment by Ken Rolston on July 26, 2012 at 9:03pm

OK, here goes, first track workout in a while; 1 mile warmup, 4 x 80m strideouts. 8 x 200 w 180 jog in-between, roughly 2 minutes rest. 46,48,46,45,46,45,46,42. 

Comment by Rachel M Kimber on July 17, 2012 at 10:38am

sweet!

I found the 2011 info and will start using it this week once i recover from my Park Ave Mile last night (Baruch to GCT ... and I missed the train!)

Comment by Ken Rolston on July 16, 2012 at 9:08pm

It didn't have to be about me, Babe, but that's much better. Thanks Lou !

Comment by Louis Csak on July 16, 2012 at 8:52pm

Is that a better pic, Ken?

Rachel & Steve, consider my workouts (direct from the Sage, Ken, himself), we'll dial up the speed in four weeks...don't worry, we WILL dial it up.

Next four weeks:

once (or twice) a week long ( 10-12 miles)

At most maybe once a week speed, break down your splits to your current 10k pace...short rests..like 30 sec..the speed work really is not particularly hard...just training to go on little rest...my 10k pace is about 42 mins, or 6:40/mile...so my reps should be 6:40 pace...(but 6:10 pace feels quite easy..so I hover there)

Sound good?

Comment by Ken Rolston on July 16, 2012 at 7:16pm

Steve ! It's not time for the 5th Ave Mile until you post, so welcome back ! Lou, glad you've backed off your pace for those triathlon workouts, especially with no rest in between. Rachel, we have a batch of workouts posted on last years' 5th Ave Mile group page. There are 9 workouts posted + a link to an article called Mastering the Mile. There should be about 25 workouts total. Let me know if you have trouble locating them. Strategically, workouts should be done on strength basis first, then get into the short fast stuff later. If all else fails, a combo of 800's and 200's will give you the blend you need.

Lastly, can someone please put a new picture up for this site ? Thanks !

Comment by Louis Csak on July 16, 2012 at 9:54am

wow Steve! welcome back!

Rachel I "backed off" on the speed until mid august...

doing one x 10 miles per week, easy
one easy track ( usually three miles, broken up in halves or quarters...
but I'm holding an easy pace....about six minutes per mile pace...quarters in 90 for me is quite easy)


I will do hard speed in mid august....

:-)

Comment by Rachel M Kimber on July 16, 2012 at 9:44am

nice job on the track Steve

Comment by Rachel M Kimber on July 16, 2012 at 9:43am

what weekly workouts are you planning to use over the next few weeks to build up for the 5th ave mile?  I could use some suggestions so I can stop pestering Ken!  Thanks guys!

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