Did 3 X 1 lap (1.33 miles) repeats at Betts park tonight.  10:48, 10:40, 10:32.  I will be down there Saturday for a much different reason...be sure to go down to the Gus Macker basketball tournament and Burger festival.  Should be a good time!

Hope everyone is keeping up with the schedule from Jim.  If you are, how is it going?  Is your hard work paying off?  If you aren't following the plan, why not?  Be honest.  If I can help you through any sticking points, let me know.

Is anyone out there?


~Chris Dolan

800's

Wow,  800's are tough.  I did four of them with equal amounts of rest in between.  3:44, 3:36. 3:38, 3:35.  How are your repeats going?  Need any help?

~Chris

Free June 16 Race Entry

Ok, first one to identify the movie that this quote was in gets a free entry to the YMCA June 16 5k or 10k.  P.S. ... Tracey, if you win, you have to pay it forward and give the entry to someone else...

"You've always had the power right there in your shoes, you just had to learn it for yourself."

READY, SET, GO!

~Chris

Updates?

Well, it has been pretty quiet since the 400 repeat day that Chris hosted? Some people we haven't heard from at all!! I saw many people at the Run REv last night but did not have a chance to speak to most people.

How are the workouts going?  Are you getting many of them in? Is the plan being used (at least minimally) to move you from "same old, same old" you have been doing before this?

I'm working on the remainder of the calendars now. The first week of May I will schedule as a recovery week leading up to the Cinco race for those that are doing that. If you are not dong the race, then it is still ok to have a recovery week if you've spent the last 4 weeks working hard!!

Finally, ... a quote from a favorite song of mine, " If you're afraid to fly, then I guess you never will" . I see this phrase as having a parallel meaning to running. So,.... Don't be afraid to fly! The first person that comments on this post with the title of the song,..... I will cover your June 16th registration.

Start flying!! Summer and warmer weather is just around the corner.

400 meter repeats

Thursday April 12th at 5:30 pm there will be a group at War Memorial Field to do 400 meter repeats.  We will have the big timing clock out so you know your exact times.  Even if you run them on a different day, you are welcome to come over and ask any questions about your program!  Everyone welcome!  Use the gate closest to the YMCA child care entrance. Dress for the weather.  Email chrisdolan542@gmail.com with questions.

April workouts planned

Everyone should have their calendar unless I've emailed you that I need more information.

The long run maybe shorter than you said you have done before on the sheet. However, the weekly training volume that I've planned for you is certainly higher,...even with a possibly shorter long run. If the long run are too short, feel free to modify. Again, you want to challenge yourself to improve while not significantly increasing your risk of injury.

The threshold times are a ball park idea since I do not know your 10k times. In general, I added 30 seconds per mile to your 5k pace to arrive at this. The run itself should be taxing, but not like race pace. Again, ... adjust if necessary.

And the speed work: as I said at the meeting, I'd suggest equal time for recovery to start. So if the 400m speed takes you 1:45 then take a 1:45 to 2 min recovery. It won't feel like enough rest, but that is the idea.

Good luck!!

Intervals

Thursday's interval run was great. 10 min warm-up followed by this pattern...
2 minutes hard, 1 minute rest
4 minutes hard, 2 minutes rest
6 minutes hard, 3 minutes rest
4 minutes hard, 2 minutes rest
2 minutes hard, 1 minute rest

10 minute cool down
Kept my pace consistent for each hard run. Felt pretty good.