Comment

Comment by Ken Rolston on August 20, 2012 at 9:51pm

Hey Lou,

Glad you felt strong through the 400's. The 200's probably felt tough because they came at the end of each set.

Ken

Comment by Ken Rolston on August 20, 2012 at 9:49pm

Hi Rachel,

Try 4 x 800@ 5K pace ( 3:15-3:20 ) with a lap rest in between.

Then 4 x 200@ mile pace ( 42-44 sec ) w 200 rest in between.

Ken

Comment by Rachel M Kimber on August 20, 2012 at 12:34pm

back to the track this week ... what's the workout :)

Comment by Louis Csak on August 18, 2012 at 5:27pm

Hi Ken.....interestingly, the 1/8ths hurt the most....30 sec went really fast....
For the most part, i could have run faster...but ran and stayed within myself....

Comment by Ken Rolston on August 18, 2012 at 3:08pm

Nice workout Lou- that is a Matt Tegenkamp ( US 10K Olympian ) workout. Hope you felt relaxed and strong throughout !

Comment by Louis Csak on August 17, 2012 at 7:30pm

Workout 9
1/4....45 sec rest...3/8.....30 sec rest...1/8 5 minutes rest
X 4
69, 58, 36
73, 56, 37
74, 57, 36
73, 55, 35
Only took three minutes rest Between sets

Comment by Louis Csak on August 17, 2012 at 2:33pm

The "Friday night mile" series is Aug 31, Sep 7, Sep 14.

Comment by Louis Csak on August 10, 2012 at 12:56pm

8x 1/8....38, 37, 37, 38, 37, 37, 36, 36
1 x 1/2....2:29 ( 75, 74 )
1 x 1/4....72

Comment by Ken Rolston on August 8, 2012 at 9:18am

Do another set of 8 x 200, rest for 800, then add 1 x 800, take 800 rest then do 1 x 400.

Comment by Louis Csak on August 6, 2012 at 9:04pm

next workout?

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