Comment

Comment by Louis Csak on September 12, 2012 at 2:30pm

Hi Rachel.....
I'm rested....a bit tired on Sunday.....but rested now....

Make sure you rest, and eat well the next two days....

Comment by Rachel M Kimber on September 12, 2012 at 2:10pm

Lou - how are you feeling post-race?

Comment by Rachel M Kimber on September 12, 2012 at 2:10pm

2x200 2x800 2x400 2x400 with short recoveries throughout

46, 44 - 5:57 (200 recovery) 5:59 - 1:28, 1:28, 44, 43

Comment by Rachel M Kimber on September 11, 2012 at 5:25pm

track workout this week or take a break after racing?

Looking forward to seeing everyone at the Mile on Friday!

Comment by Rachel M Kimber on September 10, 2012 at 9:34am

Feeling a little bummed about the mental drift during the mile - so looked into the 5 mile race splits (my last mile felt fast and of course need to know HOW fast :)

7:00, 6:59, 7:03 (hills), 7:00, 6:13

now I feel better!

See you Friday!

Comment by Melissa Filut on September 9, 2012 at 9:36pm

Ken my overall endurance is good.  I walked most of the recovery since I had some breathing asthma issues.  It really helped.  Lou, thank you for your advice.  I believe my friend Evelyn and I are coming to the mile this Friday.  I hope I can hang on to my speedy buddy.  I never race anymore so it will be super fun!

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

Hi Melissa...
It's always nice to run fast times; but also keep in mind the other benefits....comraderie, discipline, good habits.
If you run 5:30, but miss the other good stuff, is it worth it?
You probably will best last years time, by the way.
:-)

Comment by Ken Rolston on September 8, 2012 at 8:34pm

Hi Melissa, hard to say, but you certainly have the speed at this point.Key to the 300 workout was the recoveries. Did you walk/jog them ? How is your overall endurance ? We can find out in the next couple of workouts as we blend 800's, 400's, 200's. 

Comment by Melissa Filut on September 8, 2012 at 8:19pm

Hi group.  I am trying to beat my last year's time if possible.  I did the 4 by 300 workout by myself since I had to teach a yoga class Tuesday night (loved it :).  My two slowest were 65, 63, two fastest at end 59,58 with two 60 and the rest 61.  Do I have a shot at breaking 5:40?

Comment by Ken Rolston on September 8, 2012 at 2:05pm

Dave, very nice effort on those 800's. Not easy to combine training for a mile AND a marathon but you're doing a great job. One of the great all time milers Peter Snell was trained by Arthur Lydiard, a huge proponent of distance training. Smart distance training will enhance middle distance performance.

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