The Wednesday night group had a "big league" workout tonight; 2mi+ warm-up jog, then pick-ups on track of 2,3,4,5,4,3,2mins w/1min-2min walking/regrouping recoveries. Then cool-down jog. They were instructed to run the pick-ups at a pace they could hold for 30mins on the way "up" the ladder and could speed up slightly after that...if they were feeling good.
There 10+ runners, most of whom are doing marathon or ultramarathons this Fall. They are training diligently. Marshall Lovelette ran 28 miles on Saturday and then 12 miles on Sunday. Of course, he is the one doing the ultramarathon.
Last week, we did 5x5mins at 30mins race pace. Most seemed a bit stronger this week. We do pick-ups based on time, rather than distance, because this makes the workout equitable for all participants. Everyone works and rests for the same amount of time. This method works particularly well when you have a fairly significant disparity in speeds.
Some of the runners actually added an extra couple of 800m pick-ups...cause they didn't quite get enough. Holy crap!
Here's a little snippet of the workout. I wanted to see if I could get this video thing to work.
There 10+ runners, most of whom are doing marathon or ultramarathons this Fall. They are training diligently. Marshall Lovelette ran 28 miles on Saturday and then 12 miles on Sunday. Of course, he is the one doing the ultramarathon.
Last week, we did 5x5mins at 30mins race pace. Most seemed a bit stronger this week. We do pick-ups based on time, rather than distance, because this makes the workout equitable for all participants. Everyone works and rests for the same amount of time. This method works particularly well when you have a fairly significant disparity in speeds.
Some of the runners actually added an extra couple of 800m pick-ups...cause they didn't quite get enough. Holy crap!
Here's a little snippet of the workout. I wanted to see if I could get this video thing to work.
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