Tuesday, October 20, 2009

Track workout 5x1600m cut downs

What a great track workout! I met Dale at Joe Walker for 5x1600m with a one lap recovery. There isn’t much to say, the splits talk for themselves.

6:21, 6:15, 6:06, 6:04, 5:49

I started at about half marathon pace and ended at 5k pace.
There was a light steady wind down the home stretch that got stronger as the workout progressed.
Rest time was one lap jog and a 10m walk up, probably 2.5-3.0 minutes total.

I ran to the track for warm up plus a little on the track (2 miles total). I finished with one mile cool down. Total mileage for the day = 9miles.

Did you all hear about the 3 people that died at the Detroit Marathon/Half Marathon last weekend? Runners World interviewed a Cardiologist with questions about why this happens in the article here.

My question is what do these people change for race day? Would they have died if they were running a long hard tempo run at home? What makes race day so different? Could it be an increase in caffeine from a combination of coffee and gu w/ caffeine? These people are mid packers, they don’t seem to be weekend warriors, and they are almost always men. The articles I have read report the death rate as high as 1 in 50,000 and as low as 1 in 120,000. But they also say that runners have 30-50% lower rates of heart attacks. In my opinion, the benefits far outweigh the risks!

Jordan Hasay was third in her pre-nationals xc race this past weekend. Not bad considering the only two women ahead of her (Jenny Barringer and Susan Kuijken) are also recent Olympians.

Finally, here is a new one! The leader of the Des Moines Marathon had to stop late in the race (about 400m to go), not becuase he dropped his fluids, not for a port-a-potty stop, but for a passing freight train! The second place runner caught up to him while they waited for the train to pass but the man who was leading still ended up winning. Read on.


Chuck said...

Great workout! Those are some excellent 1600m times. Looks like your training is really going well.

Your raise some very interesting questions concerning the 3 deaths in Detroit. That was a crazy finish in Des Moines Marathon. Since there was prize money involved I am sure the race director was relived that the leader before the train passing went on to win and the second place runner was not passed.

Thank you for another great post.

Daniel said...

I wish I could do track workouts with you guys. Going solo is tough. I did a similar workout, but w/ 800s in between the 1600 repeats. 6:12, 6:15, 6:12, 6:10, 6:03, with just about the exact same wind conditions, picking up as the workout progressed. Saturday will be great!