Friday, May 31, 2013

Soldier Field 10 Miler - May 25, 2013

         Overall                 Mile Split        Overall Pace
1.            7:55.64
2.          15:38                    (7:42.93)          7:49
3.          23:15                    (7:37.24)          7:45
4.          30:53                    (7:37.88)          7:43.25
5.          38:30                    (7:37.03)          7:42
6.          46:15                    (7:44.54)          7:42.5
7.          54:03                    (7:47.08)          7:43.3
8.         1:01:49                 (7:46.53)          7:43.6
9.         1:09.53                 (8:03.91)          7:45.8
10   1:17:23                 (7:29.74)          7:44.3

Not really feeling like waxing poetic about this race. Onward.

Wednesday, May 29, 2013

Speedwork - 10x400

10x400, 60 seconds rest
                 
                       (Pace Per Mile Equivalent)
1:39                 6:38
1:41                 6:46
1:48                 7:14
1:45                 7:02
1:43                 6:54
1:43                 6:54
1:43                 6:54
1:44                 6:58
1:41                 6:46
1:33                 6:14

Humidity and lack of sleep made its presence known, so I regrouped and found a bit of focus after the 3rd repeat. Warm up of a mile, cool down 3/4 mile. I'd like to be consistently in the high 90s on a better day but its better than nothing.

Wednesday, May 8, 2013

Speedwork Revisited

Maybe I'll flesh this out a bit, but in case I don't...

mile warm up
1/2 mile dynamic stretching
six strides

4x400 with ~90 seconds rest

1:35
1:38
1:38
1:33