Mile Repeats at Lehigh

Last night I ran with Moravian's cross-country team on Lehigh University's course. 

Here's the beginning of the course with lots of people and dogs out for walks...

Ready to rock and roll on the grass!

I love that course because of the rolling hills, somewhat even terrain, and the soft, grass surface.  Jokester Jesse keeps reminding me that for every day I run on grass, I can extend the number of days I can run when I get older since grass is easier on the body and joints.  Haha.

After a 15 minute warm-up and drills, the bulk of the workout was 3 x 1 mile on 3:15 rest.  At the end, we finished with approximately 3 x 400 repeats on a minute rest. 

3 x 1 mile:
1 - 6:11
2 - 6:09
3 - 6:05

3 x ~quarter mile: {some were a little short, others longer}
1 - 1:21
2 - 1:26
3 - 1:13 {obviously the shortest of the three!}

My IT band was a tiny bit sore at the end, but I felt decent.  I was a little tired on the first one, but then I got my second wind and it carried me through the rest of the session.  Afterwards, we did another 15 minute cool down and drills/stretching.    

Overall, I am happy with my progress over the past few weeks.  Mentally, I am ready to race in the next two months...I just hope my body feels the same way.

Later tonight...Carrie's class at the Yoga Loft of Bethlehem!!  Enjoy your day! 

Half and Mile Repeat Workout

TGIF!

On Wednesday evening I met Jesse at the Nor-Bath trail, a local Rails to Trails path that is located about ten minutes north of where I live.  {This is the same path that I took Willsey to back in the spring}.

 

The goal was to do some half mile and mile repeats at tempo pace.  Based on my two mile XC race last Friday, he figured that I should run the 800s between 3 - 3:10, and the miles around 6:20 - 6:30.  I felt pretty good throughout the workout, but I knew my body was working hard to maintain those paces at this point in my training.  The way we figure, I am not far off of where I was back in the spring when I was pretty sharp.   

Here's what we did:

2 x 800 – 3:03.7 {1:10 rest}, 3:07.5 {1:15 rest}

2 x 1 mile – 6:20.8 {2:15 rest}, 6:26.7 {2:15 rest}

1 x 800 – 3:02.6 {1:15 rest}

2 x 400 – 85.2 {1:15 rest}, 88.5

He broke the last 800 up into two 400s to end the session on a faster note.  

For these intervals, we ran a one-mile portion of the trail, going back and forth, primarily because Jesse knew that this specific mile was accurate.  We believe that the second of each interval distance {the second 800, the second mile and the last two 400s} were run going slightly uphill.  Plus, the finish of the 400’s was estimated and could have been slightly off.  

For distance, I ran close to seven miles total.  I started with at least a mile and a half warm-up, including strides and drills, and ended with a very short one mile cool down, since I had to get home for dinner with the fam.   

Between all of the Achilles tendonitis issues and school starting, I feel like I have been making an {extra} concentrated effort to increase mileage.  I'm also trying to add in at least one HIIT workout per week.  As the weeks progress into the fall, I have a few races in mind and I will be planning my racing schedule in the very near future.   

Afterwards, I was relieved it was over.  Workouts are always tough in the midst of running hard, but it sure does feel good to have them done and checked off the list.  

I am off today for the Labor Day holiday and I plan to relax and hang with Willsey while my kids and husband are at school.  Their district is open, mine is closed.  Ha!  A nice, quiet house for me.  A five mile run in a few minutes and a trip to the chiropractor will round out my day.   

Enjoy! 

Tired Tempo Trek

TGIF.  Need I say more?  I'm looking forward to two full days of being home with my family...a rare occurrence in my household.

On to last night's mile repeats with Jesse.  We hit the canal tow path for the workout and I have to say, my legs were a little heavy from Wednesday's run with Lauretta.  

It was one of those days where I had to take one interval at a time and set a new goal for each.  

Here's what we did...

1.5 mile warm-up

mile 1: 6:09 with 2:45 rest
mile 2: 6:11 with 2:45 rest
mile 3: 6:09 with 2:30 rest

Apparently, the rest was only supposed to be 2:00, but we got to chatting...oh well...


1/2 mile: 3:01


These splits were an average of 6:08 pace which is ~19:12 5k pace.


Then we did 3 x 30 second bursts, with each getting further in distance as we went along.  


1.5 mile cool down

Phew....I was exhausted!  When I got home, Fred grilled some marinated pork chops and I threw together a salad and we had a healthy, nutritious dinner. 

 

Ok, off to meet my day.  Make it a great Friday!

Tracy