Thursday, January 6, 2011

3 mile tempo + 4 x800m intervals

Well I had to try the workout I gave Dale last week so here it goes.

2 miles warm up

3 miles threshold 19:15 (6:30, 6:30, 6:15)

4 x 800m intervals (2:50, 2:47, 2:46, 2:45)
1 lap recovery jog between each.

1.5 mile cool down.

It was a tough workout. I think next time I would add another threshold mile and try and be closer to 6:20 pace. I am not used to those 800s and both my calves were sore today. It is still really cold at 6:00am!

It snowed on all day Sunday and we ended up with about 6-8 inches! Last time we got snow like that was December 17, 2008. I had a great workout that day too!


Chuck said...

Good job on your workout! I noticed that the boys have gotten bigger and the snowman smaller since December of 2008.

Daniel said...

do the snow plows work on a track? Or was this workout done in snow shoes? :)

Dale Lister said...

Great workout Karl.... Hope you are having fun in Colorado!

Daniel said...

Hey Karl - at last year's OC Half, I ran a strategic 1:34:37. First 3 miles: 7:20 pace. Last 10.2: 7:05 pace. I did it on the following weekly mileage, leading up to the race: 16, 13, 28, then only 7 miles the week of the Half. I credit my race to tempo runs & fast finish long runs. I'm hoping to really put in a good effort at Surf City!