February 06, 2010
Race- Distance 3.11 miles
- Time 00:16:56
- Average Speed 11.02 mph
- Average Pace 5:26 min/mile
Frozen 5K for Haiti race. 16:56. quite hilly course in the snow and wind of signal mnt. felt ok. wasn't cariovascularly prepared for this one but my legs felt better than fine. went out conservatively:
1st mile 5:43 mostly uphill
2nd mile 5:04 mostly downhill
3rd mile 5:36 rolling to finish
.1 mile :31
1st overall. Matthew ran hard and got 2nd overall with 18:47. Awesome! and now we know where to focus the work. We will be concentrating on strength through the 3rd mile. :) this is going to be fun!
Comments
oh yes it will be fun! ill have a sub 18 by the end of the month
i have us a loop to do 1200's on. it isn't gravel or trail, it's a subdivision just across from SDHS. the loop is about 700 meters long, so we'll have to measure a 1200 on it, then we can use the last part of the loop as the recovery jog. and it has a hill on it- not steep, but gradually rising on the back leg of the loop. one thing i noticed today was that my legs were way ahead of my lungs-- legs wanted to go faster but my lungs just couldn't get enough O2 to them. is that the 300's we did tuesday help with? what is speed for this week?
Those 300's were a main course in VO2Max training. Anytime we try to push the lactate threshold by bumping up against the redline we are improving our ability to uptake O2. There are many types of workouts for this purpose, but almost all of them are interval oriented. Talk with you tomorrow.
ok cool. tty tomorrow
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