September 8, 2017 at 10:08 am #633Brett AveryModerator
We are into the second month of our combined regular speed workouts being combined with the marathon training group, and as the club’s leadership hoped we’re seeing healthy attendance numbers and much more enthusiasm and encouragement than in previous years when those groups temporarily worked out on different nights. Thanks to everyone who participates in speed!
Unlike the usual routine of meeting at the Southern Pump House bridge at 7:30p, several of our workouts will meet at other locations. If we are meeting at the bridge we will also post our usual “if-you’re-late-or-it’s-more-convenient” spot where we will begin the workout at ~740p.
The weekly run leaders will be happy to help you modify any workouts for distance or quantity of repeats.
All of these workouts are suggested at half-marathon goal pace (HMGP). 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)
5 Sep, Brett (for Shin): Timed progressions at HMGP of 8 minutes with 4-minute jog recovery, 12 minutes with 4-minute jog recovery, 16 minutes, Engineers’ Gate
12 Sep, Brett (for Pete): 4-5x1600m at HMGP with 400m jog recovery, site TBD.
19 Sep, Dara: 10-14x400m at 5k goal pace or best effort with 200m jog recovery, Literary Walk. Meet 730p at Southern Pump House Bridge or ~740p at Literary Walk (The Mall) off 72nd Cross Road near Naumberg Bandshell
26 Sep, Brett: 6x1200m at marathon goal pace with 3-minute jog recovery, site TBD.
3 Oct, Jay: 6x1200m at marathon goal pace with 3-minute jog recovery, site TBD. [Yes, repeating the 26 Sep workout is correct!]
We’ll see you Tuesday night!
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