- Site:
- http://coachcaleb.com
- Miles:
- 12053 total / 1488 in 2013
- Goal:
Team Wicked Bonkproof World Domination! 2013: More wins at marathon+ distance, 1:09 half marathon.
Caleb M. ran: Mixed energy system w...
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- 15 miles
- 01:41 time
- 06:34 pace
- 1299 calories
- details
Mixed energy system workout today. Actually mostly aerobic for me as I was there for pacing duties once again. I really enjoy being a pacer for Esther, and I hope I have some small part in her kicking some ass at Twin Cities in 5+ weeks. Other than the last 400, the effort felt moderate, and aside from a little bit of residual junk in my quads from this weekend my legs were happy. Also confirmed: Asics Piranha SP4 is not enough shoe for a marathon. I think they're for 10 miles and under.
4+ warm-up in 28:20.
4 x 400: 79, 80, 79, 77
800: 2:43
1200: 4:13
2 x 3k: 10:58, 11:13 (Esther asked to go more moderate and run by her effort level for the 2nd one so she could complete the workout)
1200: 4:17
2 x 400: 76, 74
4-ish cool-down
Mostly "felt" like half marathon effort today. Good stuff. The Lake is slow compared to the road/track, so this should translate well down the line. Now for a few very easy days...it's been a dense block the last week.
Way to go on the pacer duties while still laying down some impressive paces.
10 months ago • Like
Nice work both pacing, getting in some solid work and defining the use of a pair of shoes. Productive run - again.
10 months ago • Like
Nice mileage Caleb!!
10 months ago • Like
What a cool workout. Loving the different stresses this gives the body w/the variations in distance. The whole thing was great, but you sure slayed those last couple 400's while system was tired...really nice!
10 months ago • Like
Dang..great workout. Would love to know what you choose for the marathon shoe of choice!
10 months ago • Like
@Paul: It's up in the air. I might be getting my hands on some Reebok flats to try, might just go with the Asics Hyperspeeds again, or maybe something totally different. New York requires more shoe, I've heard, as the streets are hard and uneven compared to other places.
10 months ago • Like
Great workout! Envious of your speed :) Do you have any training suggestions for getting faster?
10 months ago • Like
@Karl: Lots! But mainly, be patient. Build your base first, which will make you faster via efficiency. Then work on specific speed over different distances. Think of improving speed as a lifelong project. It never happens overnight.
10 months ago • Like • 1 person
Thanks for the advise. I'm getting there :)
10 months ago • Like
Great workout Caleb!
10 months ago • Like
Love watching your training Caleb and learning. Good stuff.
10 months ago • Like
beast mode.
10 months ago • Like
Nicely done pacing coach!!!!
10 months ago • Like