Wednesday, August 18, 2010

Steam Bath

Plan: 10-8-6-4-2-1 with half rest...starting at 610 pace and getting faster on each interval
Actual: 10-8-6-2-1 with half rest...starting at 554 pace and getting faster on each interval. Paces for the intervals through the mile marker:
10 - 554 (1.70 miles)
8 - 549 (1.38 miles)
6 - 533 (1.08 miles)

After enjoying an impromptu family dinner with Meagan and Jordan last night, it was time to bust our chops bright and early this morning. Fortunately, some of Charlotte's finest women (we still need to get them all out together though!) came out to join me for a little jaunt in McAlpine Creek Park on a very muggy day. Of course, Jordan wanted in on the fun so he came along for the ride with Meagan, Pezz and I. I shouldn't leave out the fact that Jordan was under the wrong assumption that there would be other people out there to keep his feelings of male bravado up, but no other male companions showed so Jordan was left to run with the girls.

Pezz and I met before the sun was up at the Main entrance and went off towards the Sardis entrance to meet Jordan and Meagan halfway on the greenway. I fortunately had my headlamp so I served as the light source for the first fifteen minutes of the warmup. After a pit stop at the restrooms, everyone was ready to get going. During our strides and drills, Meagan and Jordan decided it would be "fun" to jump in the workout with us - Jordan for the entirety and Meagan for just the 10 and 8 min portions - despite the small fact that they had both done hill repeats the day before. Apparently when runners date each other they get a little crazy with their workouts together.

We set off for the first 10 minute interval at the start line of the course and came through the mile in 554. However, we all seemed pretty relaxed and our breathing was controlled as we continued to add on the addition 4 minutes and 6 seconds that were left. Despite going out a little faster than what we had anticipated, we recuperated very nicely with the 5 minute rest and geared up for the 8 min interval. I told myself that once I had the 10 and the 8 out of the way, the rest of the workout was a piece of cake. Fortunately, we continued by quickening the pace and ran a 549 through the mile split. We got a little but more rest here because we were waiting for Pezz to change her shoes. In the next 6 min interval, we were rolling! Meagan and I pretty much ran perfectly even to a 533 and Pezz was a couple of strides ahead of us. Meagan called it a day and then Jordan and I closed with a 2 and a 1, while Pezz did the 4-2-1.

Overall, I was very satisfied with this workout going into the OrthoCarolina 10k this Saturday. We did a great job of working together while working to drop the pace for each increment. I'm looking forward to more workouts with this group!


mrn said...


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