- Site:
- http://coachcaleb.com
- Miles:
- 11790 total / 1225 in 2013
- Goal:
Team Wicked Bonkproof World Domination! 2013: More wins at marathon+ distance, 1:09 half marathon.
Caleb M. ran: Up early this morning...
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- 9 miles
- 01:00 time
- 06:38 pace
- 766 calories
- details
Up early this morning and at the track by 6:30 to meet Peyton H. for a workout. Aussie quarters were on tap for today. After a good warm-up (3 miles total, skips, strides, etc.), we did 8 x (200 float, 400 on). My target paces were 47 per 200, 77 per 400, which would translate to 16:32 for 4800 meters. Felt solid the whole way and came in at 16:27. Much better feeling today than the last track workout that was a bit dejecting.
Finished up with an 800 jog, then 600 fly (1:45) to simulate closing kick. Then another 5 laps around the football field barefoot, then a modified Colorado leg circuit.
Just easy shaking between now and my first 8k race ever on Saturday night.
What is a "Colorado leg circuit"?
10 months ago • Like
Great Aussie!! Keep on the good work!
10 months ago • Like
@Zeus: It's a general leg strength/balance workout from Jay Johnson. It's on YouTube.
10 months ago • Like
Very nice track work. Can't believe you've never raced an 8k but if you didn't run college xc I guess it's not that common. Good luck there!
10 months ago • Like
Spot on Caleb - best of success Saturday.
10 months ago • Like
I love how you hit every single target pace. So amazing coach!
10 months ago • Like
@Michelle: Nowhere near every single! Within a standard deviation, maybe.
10 months ago • Like
Oh no... does this mean Colorado Leg Circuit is next?? Heh.
10 months ago • Like
To me, you hit every single. :)
10 months ago • Like
What a cool workout and nice mix to complete the day too. Love the floats as opposed to totally off just jogging. Tough. You nailed it.
10 months ago • Like
Great workout Caleb, you nailed it! Good Luck this weekend with the 8k race.
10 months ago • Like
What a great workout Caleb. Super strong this morning my man.
10 months ago • Like
Great job Caleb.
10 months ago • Like
Great track work today. You're destined for a PR this weekend. :)
10 months ago • Like
@Mark: Thanks, Running Oracle.
10 months ago • Like
Definitely looks like a PR beer to be chosen this weekend! Rock it out man! Shooting for a sub 27??
10 months ago • Like
Great workout! Hope you do well in the 8k!
10 months ago • Like
@Paul: Mr McMillan would predict I run in the mid-26s based on some recent benchmarks...and the field is fast, so it should be a goodie.
10 months ago • Like
From this, looks like a great 8K coming Saturday!
10 months ago • Like
Solid work Caleb. Good luck Saturday.
10 months ago • Like
@Lynn: Think of this one more as a broken tempo run than a 400s workout. The 200s were at just over marathon pace. It's really a specific lactic capacity/lactic clearing workout.
10 months ago • Like
hell of a workout, coach! super days work!
10 months ago • Like
Great workout Caleb. I think I might give this workout a go... but at a little slower splits!!
10 months ago • Like • 1 person
I was totally thinking the same thing last night, Blair! Sounds like a good workout, but modified for Lynn-ness. Stealing! I still think it would make a better drinking game, but as a responsible adult I think I had better keep it a "specific lactic capacity/lactic clearing workout" (which I still think could be accomplished by drinking a lot)
10 months ago • Like