We ran the "Texas 10K" on the track today, and our goal was to hit 6min 30sec mile pace throughout. (Broken down, that's a 24 secon 100Meter, or a 1:36 minute 400M lap on the track)
Kristen, Tausha, Bruce, Damon, & Jason x2 boarded the "3:10 Train to Yuma" and we ran together. Here's how we did.
1.34 6x400's goal 1:36
1.34 with 100M recoveries in between
1.34
1.36
1.34
1.38
3.17 2x800's goal 3:15
3.17 with 200M recoveries in between
1.34
1.35 1 mile goal 6:30 (Four 1:36 400's)
1.34 Actual 6:20
1.37 with 400M recovery
3.10 2x800's goal 3:15
3.14 with 200M recoveries
1.38 8x400's 1.36
1.36 with 100M recoveries
1.34
1.37
1.35
1.36
1.35
1.33
Nailed it!
12.7 miles total with warmup/downs
7:22min/mile average pace including recoveries and warmup/down
Looks like I'm easily on pace for 80+ miles for the week not counting whatever I get out of Sunday. As I'm planning on 10 miles, I think I'll hit 90. Nice!
2 comments:
Seeing as I had to do my w/u, c/d on the track and start the Texas 10k on my own...it was nice to hear you singing to me as you and the 'black shorts' passed me by;-)
Nice work!!!
You guys looked smooth this morning. Was kinda cool seeing the big pack running tight together.
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