Ladies,
It's hard to do back-to-back hard workouts, but sometimes it's harder not to. This interval/tempo combo is a method I used for years. Challenging? Yes. However the reward is a better rest cycle for weekend racing. You effectively get three quality days a week at speed. You can't do it forever, but at this point in the season it is appropriate.
It was a good one today. Everyone showed well in some way. Here are the numbers:
It's hard to do back-to-back hard workouts, but sometimes it's harder not to. This interval/tempo combo is a method I used for years. Challenging? Yes. However the reward is a better rest cycle for weekend racing. You effectively get three quality days a week at speed. You can't do it forever, but at this point in the season it is appropriate.
It was a good one today. Everyone showed well in some way. Here are the numbers:
| Runner | Mile 1 | Mile 2 | Pace | MPM | Proj. 5k |
| Carrie | 6:44:00 | 13:12:00 | 6:28:00 | 6:36:00 | 20:27:36 |
| Joslyn | 6:44:00 | 13:12:00 | 6:28:00 | 6:36:00 | 20:27:36 |
| Katlyn | 7:02:00 | 14:08:00 | 7:06:00 | 7:04:00 | 21:54:24 |
| Madison | 7:02:00 | 14:08:00 | 7:06:00 | 7:04:00 | 21:54:24 |
| Zoe | 7:02:00 | 14:08:00 | 7:06:00 | 7:04:00 | 21:54:24 |
| Chelsey | 7:46:00 | 15:21:00 | 7:35:00 | 7:40:30 | 23:47:33 |
| Diana | 7:46:00 | 15:31:00 | 7:45:00 | 7:45:30 | 24:03:03 |
| Cynthany | 7:46:00 | 15:24:00 | 7:38:00 | 7:42:00 | 23:52:12 |
| Sara | 7:46:00 | 15:25:00 | 7:39:00 | 7:42:30 | 23:53:45 |
| Kate | 7:46:00 | 15:22:00 | 7:36:00 | 7:41:00 | 23:49:06 |
Carrie and Joslyn ran together the whole way, except for the very earliest portions. Carrie, who was wearing my Garmin, quickly caught herself and brought the pace back to reality. Look what happened as a result. That's a 16-second negative split in the second mile! I have every confidence you girls could hold 6:36 all day long.
Katlyn, Madison, and Zoe ran a well-controlled tempo. I didn't have to get onto anyone too much. It was nice to see you take turns on the front, too. Believe the numbers you see - you are all ready to go sub-22.
Chelsey, you really took charge of that group. The pace was about 30 seconds off your PR, but that's exactly what a tempo should be. Did you notice the 11-second negative split? I did.
Diana, you held perfectly even splits right at your best race pace. I know it didn't feel fun to be passed, but that was PR pace. You had a great workout.
Cynthany, Sara, and Kate... huge negative splits, all of you, and those are crazy drops! Your confidence is building, so why not take a chance next meet? Hook onto Diana and Chelsey and see how long you can hang on. There is nothing to lose!
Easy workouts the next couple of days!
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