Site:
http://www.examiner.com/x-38466-Wichita-Running-Examiner
Miles:
23389 total / 5992 in 2014
Goal:

2014 Ironman Arizona (sub 12hr), Sub 20 min 5k, Eisenhower course PR (Sub 3:28), Pikes Peak Ascent - sub 3:21 (going for the KS women's record)

Karla G. ran: http://j.mp/Or66E7. ...

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  • 5 miles
  • 00:38 time
  • 07:32 pace
  • 506 calories
  •  
  •  
  • 104 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Off-on-off-on-off Lunch Run 5.03 mi 00:38 07:32 pace

http://j.mp/Or66E7. More info after lunch and shower. Hot as heck today as is usual this time of year in Wichita!

I stole this workout from Joe M. alternating an easy mile and a hard mile. I actually thought I was running faster than that on my "hard" mile because whenever I'd glance at my instantaneous pace it was in the 6:25 range. Oh well. It was 97 deg and I haven't been doing much for speedwork at all lately so I'll take it today and hope when the temperatures fall this fall, that my times fall along with it. Happy Friday all!

  • Shane
    Shane

    and you went out without a bottle!

    over 2 years ago Like

  • Stein L.
    Stein L.

    Nice off-on-off-on-off.

    over 2 years ago Like

  • Joe M.

    Wohoo! Nice one Karla. I made a huge leep on my "on" miles the second, third and fourth time I did the workout - I think you will gradually start basically "racing" the "ons" as if it were a 5K. Great job - hang with it! You got faster today :)

    over 2 years ago Like

  • Ted
    Ted

    Make up your mind! :p

    over 2 years ago Like

  • Jill C.
    Jill C.

    We discussed a similar workout today but 5 mile intervals of MP and HMP, can't wait to try both!

    over 2 years ago Like