September 26, 2017 at 12:57 pm #679Brett AveryModerator
It’s been some time since we’ve visited our faithful friend, East Drive from the mid-80s to the mid-90s, and we will return with a double-header.
This week and next (3 Oct) we are running 6×1200 meters with 400m jog recovery. This week we will run at half-marathon goal pace, next week at marathon goal pace (a bit slower for everyone running Staten Island Half that weekend).
This week’s weather will remain warm, best to bust out your Res Dogs singlets for #RDRW!
The marathon training portion of the group will meet at 705p at Engineers’ Gate at E90 for their warmup miles. The rest of us will meet at the Southern Pump House bridge at 730p. Both groups will rendezvous at the bottom of the bridge’s stairs at ~735p.
We’ll have orange cones at both ends of the 1200m distance, plus two more cones for 400m splits. We are concentrating on finding the right pace and maintaining it throughout the workout. As with any speed workout, our goal is uniformity of pace not only within each repeat but across all six repeats, too.
If you have not run a half marathon, or want to confirm your pace, it’s easy to use the pace calculator at http://www.runsmartproject.com/calculator. Click on the “equivalent” tab and enter distance and time (you can use any recent race results). The calculator will determine average pace and equivalent times for distances from 1500m to the marathon.
Here are some Monday night group paces for the 5-mile lower loop converted to half-marathon goal pace:
If you run 7:30/mile for 5 miles, HMGP is 7:59 (projected HM of 1:44:45)
If you run 8:00/mile for 5 miles, HMGP is 8:31 (projected HM of 1:51:42)
If you run 8:30/mile for 5 miles, HMGP is 9:03 (projected HM of 1:58:34)
If you run 9:00/mile for 5 miles, HMGP is 9:35 (projected HM of 2:05:43)
If you run 9:30/mile for 5 miles, HMGP is 10:06 (projected HM of 2:12:27)
If you run 10:00/mile for 5 miles, HMGP is 10:37 (projected HM of 2:19:11)
It will be a fabulous night for a workout, see you on East Drive!
- You must be logged in to reply to this topic.