Tuesday, May 12, 2009

Mile Repeats

I was both dreading and looking forward to this workout in equal parts for the past week. It's hard, but yet satisfying when it's over. Plan called for a two mile warm-up run to the Oak Hill Cemetery and do mile repeats three times, with a 4:00 break in between each one. Then a two mile cool down run back.

As for the run, it went about as well as expected. A bit disappointed I didn't get that last mile in under 6:00, but so be it. However, I'm happy with the first two miles. I was hoping my fastest time would be under 5:45, so glad I got that.

Worth noting that the Garmin showed the loop at .95 miles. However, I'm nearly positive the head coach of the cross country team wheeled the course and found it at exactly a mile. I'll have to double check that with him. By the way, this is the exact same workout we have the team do during the season.

Warm-up: Ran 2.3 miles @ 8:08/mile pace. AHR/MHR - 142/150
Mile 1: 5:39 AHR/MHR - 166/173
Mile 2: 5:50 AHR/MHR - 167/175
Mile 3: 6:02 AHR/MHR - 165/177
Cool down: Ran 2.1 miles @ 8:50 mile pace. AHR/MHR - 143/152

Paved roads.
Warm-up and cool-down, slightly hilly. Mile loop, very hilly.
Lower 60s, partly sunny, breezy.
Shorts, sleeveless shirt.

I got a new camera recently so I decided to test out the video on it a little and shot a quick show and tell of the loop below.


middle.professor said...

Ouch. That is fast. Nice work!


That mile would give me 'DEAD LEGS'!
Hope you do a few more videos, like to see some of your trail runs!

pathfinder said...

Great video Jamie....I always struggle to get my whole face in the picture when I do mine....
Tough workout!!

Grellan said...

Well done. I'd be very happy with mile repeats under 6 minutes, especially on an undulating course like that. I thought you'd have the camera rolling for the first repeat.