Ladies,
It's in the books - the first interval workout of the season is done, and it wasn't easy! That didn't keep us from having some great results.
First the caveats: six team members did not participate. There was a soccer match (so Alli, Lauren, and Bret were gone), Shelby went home sick, and Morgan and Summer are hurt. That left Chloe, Danielle, Carrie, Locki, Keeley, and Diana.
I offered up (as a guess) 3:20 for Danielle and Carrie, 4:00 for the rest of the girls. Both times were a bit aggressive, I'll admit, but you have to push for greatness. It was a bit rocky to start, and improved as the workout progressed.
I broke it down thusly: the shorter time is the 800 time, the larger number is the mile pace on that split. In the end I totaled your time, divided by 2 (the number of miles you did), then multiplied by 3.1 (the distance of a 5k). Projected 5k time is then based on actual time you ran. This is far more scientific (and accurate) than just guessing. I think you can also agree most of you would be happy if you ran those times next meet! Well, guess what... those numbers are in the ballpark. Let that sink in...
As you can see, things got rough on the second 800 for many of the girls. But look... see how you fought back? Most of you improved as the workout continued, even though you didn't know we weren't doing more. Everyone thought we'd do 8, but you ran the last one like you thought it was the last. Pretty cool, because I think you would/could have done more. That's what you want - a hard effort that could be continued. Form has to be maintained, and it was.
Note Diana did not do all the 800s... that's because her form fell apart. That's the key with intervals - the second form is gone, the workout is over. I pushed Diana too far and she blew. The pace was a good minute or so ahead of her best time. It was too much, and that's my fault. Diana worked hard, I just asked too much. Moral: I don't always get it right. If I pull you off a workout, accept it; I may have screwed up!
The first interval workout is tough, but take heart, it gets easier. Week by week you should get better, and as you do, your race times will drop drastically. Having said that, there is also a dark side - the risk of injury is much greater (which is why you don't do intervals all year-round). Ice anything that hurts, every night!
By the way, Danielle was Garmin'd up today. Check the splits!
Danielle's Run
It's in the books - the first interval workout of the season is done, and it wasn't easy! That didn't keep us from having some great results.
First the caveats: six team members did not participate. There was a soccer match (so Alli, Lauren, and Bret were gone), Shelby went home sick, and Morgan and Summer are hurt. That left Chloe, Danielle, Carrie, Locki, Keeley, and Diana.
I offered up (as a guess) 3:20 for Danielle and Carrie, 4:00 for the rest of the girls. Both times were a bit aggressive, I'll admit, but you have to push for greatness. It was a bit rocky to start, and improved as the workout progressed.
| Runner | 1 | 2 | 3 | 4 | Total | Projected 5k | ||||
| Danielle | 3:22:00 | 6:44:00 | 3:18:00 | 6:36:00 | 3:16:00 | 6:32:00 | 3:13:00 | 6:26:00 | 13:09:00 | 20:22:57 |
| Carrie | 3:22:00 | 6:44:00 | 3:18:00 | 6:36:00 | 3:16:00 | 6:32:00 | 3:13:00 | 6:26:00 | 13:09:00 | 20:22:57 |
| Diana | 4:04:00 | 8:08:00 | 4:35:00 | 9:10:00 | 4:55:00 | 9:50:00 | 0:00:00 | 13:34:00 | 28:02:16 | |
| Locki | 4:04:00 | 8:08:00 | 4:32:00 | 9:04:00 | 4:17:00 | 8:34:00 | 4:03:00 | 8:06:00 | 16:56:00 | 26:14:48 |
| Keeley | 3:44:00 | 7:28:00 | 4:39:00 | 9:18:00 | 0:00:00 | 0:00:00 | 8:23:00 | 25:59:18 | ||
| Chloe | 4:02:00 | 8:04:00 | 4:14:00 | 8:28:00 | 4:03:00 | 8:06:00 | 3:59:00 | 7:58:00 | 16:18:00 | 25:15:54 |
I broke it down thusly: the shorter time is the 800 time, the larger number is the mile pace on that split. In the end I totaled your time, divided by 2 (the number of miles you did), then multiplied by 3.1 (the distance of a 5k). Projected 5k time is then based on actual time you ran. This is far more scientific (and accurate) than just guessing. I think you can also agree most of you would be happy if you ran those times next meet! Well, guess what... those numbers are in the ballpark. Let that sink in...
As you can see, things got rough on the second 800 for many of the girls. But look... see how you fought back? Most of you improved as the workout continued, even though you didn't know we weren't doing more. Everyone thought we'd do 8, but you ran the last one like you thought it was the last. Pretty cool, because I think you would/could have done more. That's what you want - a hard effort that could be continued. Form has to be maintained, and it was.
Note Diana did not do all the 800s... that's because her form fell apart. That's the key with intervals - the second form is gone, the workout is over. I pushed Diana too far and she blew. The pace was a good minute or so ahead of her best time. It was too much, and that's my fault. Diana worked hard, I just asked too much. Moral: I don't always get it right. If I pull you off a workout, accept it; I may have screwed up!
The first interval workout is tough, but take heart, it gets easier. Week by week you should get better, and as you do, your race times will drop drastically. Having said that, there is also a dark side - the risk of injury is much greater (which is why you don't do intervals all year-round). Ice anything that hurts, every night!
By the way, Danielle was Garmin'd up today. Check the splits!
Danielle's Run
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