Friday, September 17, 2010

Track Workout for Thursday, September 16 2010

Warm, but you can feel the temperature begin to drop after about 45 minutes as sunset nears. Temperature 84*/Index 90*/Humidity 64%/Wind 10mph SSE
MB, Suzanne, Deena
Warm-up - 2x 1mile parking lot loop, 10x 100m striders
Main set - 8x 800m (2:00 recovery) @ T pace (refer to Daniels' Running Formula - 3:36/800 for me - 3:20, 3:19, 3:20, 3:20, 3:20, 3:19, 3:20, 3:20 - definitely way too fast. First two had avg HR of 185, 154, after that 144, 144, 146, 146, 147, 147. I bet the avg HR would have been about 5 beats lower if I had hit those 800s at the right pace.) Cool-down - 400m walk/jog
NOTE: This kind of interval workout (for marathon training) doesn't differ much from the classic Yasso 800s workout, where the goal is to run 10x 800m at the same pace (min:sec) as the marathon goal time (hr:min). Yasso assigns a 400m jog at the same pace as the 800s, but I feel a 200m walk recovery (~2min for me) works just as well.
Once again, the goal of running workouts based on pace is to not go faster than the assigned paces.

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