Thursday, August 28, 2008

Thursday night tempo

Can't say I'v been doing a lot of hill training for Lake Winnie. I guess I kind of lost track of time. Mike Burns and I ran Johnson Rd tonight.Ran from the IA to the end of Johnson Rd and back. We hit the half way point at 29 mins and back we came in 26 mins finish up at 56.04.The distance is somewhere between 8.10 and 8.20 thats what our garmins showed.

Tuesday, August 26, 2008

Track

A big crowd up there tonight.
10x400 1:30 rest

1.25
1.21
1.23
1.20
1.19
1.18
1.15
1.16
1.19
1.10

Saturday, August 23, 2008

Race

Had a 5 mile race today up and Danvers. I ran 32.42. The shirt are pretty cool 85% poly and 15 cotton, not bad for a race shirt. I bumped into Tammy up there and the new guy from Thursday night Ralph. He ran 38 something.

Friday, August 22, 2008

I'll let my blogging buddies get a seek peek at the new video before it hits the web site.

Tuesday, August 19, 2008

Track

Tuesday Night Track
The Pyramid

400 1.23
800 2.49
1200 4.11
800 2.47
400 1.13

Friday, August 15, 2008

Thursday night tempo

Workout was 90 min time trial, run about 12 mile maybe a touch more.

Wednesday, August 13, 2008

Brutus

I did a workout called Brutus tonight.
Its a ladder ,reps 1-2-3-4-5-6-7-8-9-10 800 meter run then back down the ladder reps 10-9-8-...3-2-1 of
Hang power snatches
Overhead Squats
Ring dips
weight is 40% of your bodyweight

time 35:18

Tuesday, August 12, 2008

track

Workout descending ladder(each interval needs to faster then the last)
1200 4:26 pace-5:57
1000 3:33 pace-5:43
800 2:45 pace-5:32
600 1:58 pace 5:17
400 1:12 pace 4:50