Tuesday, August 11, 2009

15x200m Hill repeats - 9 Miles Total

15x200m Hill Repeats (35 seconds recovery @ clover leaf #2)

Time Pace
35.25 4:38
36.90 4:43
36.65 4:37
35.76 4:38
35.45 4:38
35.27 4:20
35.06 4:32
35.28 4:33
35.72 4:43
35.47 4:39
35.53 4:37
35.70 4:33
35.67 4:39
34.86 4:14

33.32

4:00

Total Average Pace 4:32

We did a 5 mile warm up and then went to the hills. We had about a 35 second recovery after each 200. This was definitely my most impressive performance so far on this workout. I stayed within contact of Sean and Luis during the whole workout (about .5 second away). The last 2 reps I increased the pace and I hit 4:00 minute pace on the last rep. Maybe next week I'll increase the pace on the last 3. I felt good during the entire workout. Speed-wise I am making great strides. Now I just need to focus on doing the 9 mile runs consistently and no slower than 7:30 pace. Since I plan on doing the marathon and a couple of the longer races, I need to incorporate the requisite strength training for them.

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