Sunday, February 10, 2008

Canal Workout

We had a solid workout today rolling down along the Canal from mile marker 27 to mile marker 12...15 miles total. I checked that site I told everyone about and have listed that guy's mileage numbers below in parenthesis. You can see it for yourself here -

Allen, Dwyer, Bain, Reaves, Max, Murphy, Matias, Dylan and Me met for the w/o. The goal was to run 4 x 2-mile at 5:35 - 5:40 miles...or 11:10-11:20. We warmed up for a mile + and started the workout at mile 26 on the towpath. We split into 2 big packs; Matias, Me, Dwyer, Allen and Reaves were in the first and the rest were just a few steps behind. We regrouped after each rep. Below are our rough splits (from the first pack). Note - some have argued the towpath is 4 sec slow per mile, but we had a tail wind and I would argue it is slightly downhill. Overall I would say our times were fairly accurate.

26 to 24 (1.97) =10:53

24 to 23 = rest

23 to 21 (1.97) = 10:40...From 23 to 22 we ran 5:01...I checked the site and this is actually .95 miles...or a 5:16 still fairly quick. 5:16 "feels" right, no?

21 to 20 = rest

20 to 18 (1.99) = 10:59. We tried to get this rep back under control

18 to 17 = rest

17 to 15 (2.01) = 10:50. We ran 5:25 and 5:25 even

15 to 14 = rest

Bain, Me, Dwyer and Reaves ran a 5th rep and finished four abreast in our quickest deuce of the day...

14 to 12 (1.95) = 10:25...the first mile is 1.11 and the second is .84

2+ mile cooldown

I clocked a 53:49 effort for 10 miles...excluding rest miles. The total mileage was 17+. Overall it was a great workout and even better that so many people were "in the mix".

I encourage others to post their report, splits, how they felt, which rep was easiest/hardest etc.


havegoats said...

this was a good mental pick up for me. glad to see I still have some gears even with the mileage increase. It was awesome to work in a group and to see that everyone had a place. We have a good, large corps...and I was really glad we worked together. It reminded me of college... I have missed this team componant.

Matias said...
This comment has been removed by the author.
Matias said...

Deuces were definitely wild today, and still think some of the guys haven't showed their best hand.

Fun workout, thx for the mileage breakdown, time for a little rest and celebrate G Dubs Bday with a 10K next weekend.