I'm running on a flat indoor track tomorrow.
WORKOUT WEDNESDAY: 4 mile tempo on track then 4x200 w/ 2:00 rest felt pretty darn good
1600m splits:
5:30
5:23
COACH stopped me after 8th lap to help set up the high jump pit because jumps coach was finally ready for our help (took 10-15 minutes)
5:16
5:16
0:10 (last 36 meters to make it 4 miles)
Total time: 21:25
4x200 was all in 30 seconds
Bump
What are your other prs?
That is one weird workout to use as a predictor: 2 x 3200 in 10:53, 10:32, or an average of 10:42. Plus some untimed 200s. And you don't mention any PRs.
Could be almost anything. 9:30? Probably not. 10:10? If you raced the workout. 9:50?
9:20 or so
shoulda just described this as a 2x2mile tempo. Plus why the fook are you worrying about the extra 36m calm down.
You're looking at around 9:20. The guy that doesn't think you can break 10 is honestly stupid.
my 2c wrote:
That is one weird workout to use as a predictor: 2 x 3200 in 10:53, 10:32, or an average of 10:42. Plus some untimed 200s. And you don't mention any PRs.
Could be almost anything. 9:30? Probably not. 10:10? If you raced the workout. 9:50?
my best PRs are a 15:25 5k solo TT (outdoors) last week and a 25:40 flat (but accurate) 8k road race three months ago
Richard W wrote:
my 2c wrote:
That is one weird workout to use as a predictor: 2 x 3200 in 10:53, 10:32, or an average of 10:42. Plus some untimed 200s. And you don't mention any PRs.
Could be almost anything. 9:30? Probably not. 10:10? If you raced the workout. 9:50?
my best PRs are a 15:25 5k solo TT (outdoors) last week and a 25:40 flat (but accurate) 8k road race three months ago
In addition, I timed the four 200s and hit between 30.2 to 30.6 for all of them
Your in good shape
9:14.16
anywhere from 9:15 to 9:45 depending on how much effort this workout was.
if it was truly a tempo than leaning to the bottom range but if you were straining and racing the workout then nearer the upper 9:45 part of the range
you're ready for 9:10 my dude!
ps: update how your race went and your time.
good luck!
WHY are you running 3200 tomorrow? Better question: What meet director would offer a non-event? Is there a 7km also? That's my specialty!
7k is a weird distance on the track and even on cross country courses.
Or is it just me:)
Update had to scratch because I suddenly got sick