PREFONTAINE

Scheduled was a warm -up plus 3x1600 (with 1:00 recovery) and a cool-down. I was going for Cruise Interval miles at 7:52/mile pace. I got the first two cruise interval miles done at ten seconds faster than that. The third mile was cut short and I ran it on pace for 0.51 miles.

I have not run fast like this for a while. I missed this kind of running. I ran these miles at the Rocky Hill High School track. I was concerned about the one minute recovery periods wondering if that would be too short. After the second mile, I took a 40 second break versus the one minute break as I somehow lost count.

All and all, this was a good workout. I can do the Cruise Interval miles at the correct pace and with the one minute recoveries!!

Next time, again work on staying on pace...try for 7:50s and keep away from 7:40s. Be sure to take the full one minute breaks. Do the prescribed distance (don't cut the last mile short by half a mile).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:48	1	341	337	8:48
2	0:07:41	1	0	0	7:41
3	0:01:07	0.08	0	0	14:45
4	0:07:43	1	36	42	7:43
5	:40.5	0.04	6	0	16:57
6	0:03:59	0.51	0	0	7:52
7	:17.2	0.02	0	0	13:53
Summary	0:30:15	3.64	384	379	8:18

Comments

From Marc Audet on Tue, Jul 02, 2013 at 19:24:47 from 24.91.57.116

Hi Pat, Good to see the latest posts.

3x1600 is a hard workout. In similar workouts, I would probably take a 2:00 recovery. Also, the pace is critical, big difference between 7:51 and 7:41, enough so you can't get the workout done. The key is to get the work done and you need to adjust the recovery time accordingly. Keep up the good work!

From Marc Audet on Sat, Jul 06, 2013 at 12:33:55 from 24.91.57.116

Hi Pat,

I plugged in your recent 24:33 5K time in the McMillan Running Calculator and your cruise interval pace for the mile would be in the 7:56-8:10 range. You attempts at 7:42 were too far beyond your current lactate threshold limit, so your body called it quits. Enough coaching from the sidelines!

From PRE on Sat, Jul 06, 2013 at 13:42:45 from 99.50.213.11

Hey Marc,

I don't mind at all!! I appreciate your comments. I was actually going for 7:52s. I could probably have gone for the full 3d mile and gotten 7:52/mile but figured it was not needed. It is basically my introduction back into Speedwork and my formal 16 week program for the Marathon is starting on 7/15/13 I think. But you are on target. It would have been easier getting it done had I run the first two splits on pace (and taken the full 1:00 recovery versus 40 seconds going into the third mile - totally not sure how I miscounted there).

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