Site:
http://mvnusid.blogspot.com
Miles:
2553 total / 735 in 2012
Goal:

Shooting for a sub 3:30 full that includes running it all 26.2 miles. More importantly, quality miles over quantity as I try to run smarter in 2012.

Dave P. ran: Well, I thought this ...

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  • 5 miles
  • 00:34 time
  • 07:06 pace
  • 740 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Speed Work 4.76 mi 00:34 07:06 pace

Well, I thought this run might not happen. I was supposed to do it on Thursday, but switched days when the forecast called for rain. Then, on the way to meet up with the rest of the Mount Vernon Running Buddies, I had to make a stop when a friendly officer thought that I might have run a red light (it was clearly yellow and he didn't give me a ticket - he couldn't believe that we were out running but his boss George H. runs with me).

Anyway, the plan called for six 800s. I did a half mile warmup with George, Teri P., Tricia P., and Brad P. and then I took off. I was able to get all six done although the last one was tough and finished with a slight uphill. I did a 400 recover between each and probably didn't give myself enough recovery, but I still managed to average a 3:15 for the six 800s. Here are the splits:

800 warmup - 4:01
800 #1 - 2:58
400 recovery - 2:03
800 #2 - 3:05
400 recovery - 2:02
800 #3 - 3:17
400 recovery - 1:56
800 #4 - 3:17
400 recovery - 2:05
800 #5 - 3:22
400 recovery - 2:10
800 #6 - 3:33

3 months ago via Garmin

Calories
740