In reading the January 2010 Runners World I found a speed workout that seemed it would be good to do today. The workout is on page 36, and is from runner Paige Higgins. Basically warmup, then run 10-20x 1 minute on and 1 minute off repeats. The "on"s are are supposed to be "quick, strong -but not exhausting", while the "off"s are supposed to be jogged. Since I live in New Haven, it's hard to find enough road to do this on without hitting lights. I headed over to St. Ronan St, which is about .4 miles between Edwards and Canner- which is just enough space to do this workout on. The first 4 on segments were great and getting them around/under 6:20 was not too difficult. I felt like I was just on the edge of exhaustion. The next 4 were difficult but doable. Numbers 9 and 10 were extremely hard and I had to push pretty hard to just get a shade under 7:00 per mile. (check out my Garmin activity chart to see for yourself).
Total Mileage: 4.25
Total Time: 36:26
Average Pace: 8:34
Splits (although they dont mean much for todays workout)
9:27
7:45 (max speed 5:41 - 4 "on" segments)
8:11 (max speed 5:48 - 4 "on" segments)
8:48 (max speed 6:10 - 2 "on" segments)
8:52
http://connect.garmin.com/activity/22148792
I'm still feeling the ankle a little from the two rocks on Saturdays run but its getting better. Week two of one hundred push ups and two hundred sit ups started today.
Monday, January 11, 2010
Subscribe to:
Post Comments (Atom)
Posts
.jpg)
2 comments:
There are several streets in Hamden where you can get pretty far without lights.
Thanks! - If you can let me know the names of good places in Hamden to run it would be much appreciated.
Post a Comment