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- 8088 total / 1283 in 2013
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: Bottom line: 4 mile ...
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- 9 miles
- 01:03 time
- 06:44 pace
- 1176 calories
Bottom line: 4 mile warm-up with 4x15" strides, 5x600m @ 5K pace (5:45) with 200m float recoveries @ MP (6:30), 2.5 mile cool-down with 6x15" strides.
One element of the taper for me is shifting as many runs to lunch as possible to catch up on some sleep. This is the first set of 600's I've not run as hill intervals this cycle; original plan was to do them on the track (thus the 200m recoveries) but with doing them mid-day, I didn't want to interrupt any school activities. Not that any fool teacher would have their kids out in the rain and wind today, I hope. So I took these to the streets, running loops around the neighborhood next to us, which isn't nearly as flat as I recall.
This one always looks too easy on paper, so decided to spruce up the recoveries. Probably should have either left them at 300m w/ MP, or 200m w/ standard recovery pace, because this became too much. Results
600m pace 200m pace
#1 5:36 6:24
#2 5:40 6:15
#3 5:40 6:47*
#4 5:46 6:23
#5 5:48 6:26
* Had to take a one-minute extra standing recovery after this - next interval was heading into the wind and uphill, and there was no way I would have avoided puking had I not recovered a bit more.
Other than that little hiccup, it was a good workout, tough but short, felt good today (even the warm-up miles were sub-7:00). Threw in the strides on the cool-down to simulate surging late in the race, if need be.
Now debating if I'm going to have to cancel soccer practice tonight. Because of the rain, I mean - I'm fine. The Kinvara's, on the other hand, are soaked.