Tuesday's benchmark session, the "Michigan" (RoHo, Frasier...or whatever you want to call it) went exceptionally well. The weather was a bit warm and humid (84), but it was quite evident that most everyone showed up fully prepared to handle the session.
Here is how it breaks down:
2-3 mile warmup
(Rest is 90 second walk between everything)
1600m on track
6 minute tempo @ pace 40 seconds slower per mile than first 1600.
1200m (1000m for women) on track
6 min. tempo
800 m on track
6 min. tempo (no tempo for women)
600m on track
Men Summary:
14 men between 4:35-4:44 on the first 1600, all 28 in by 5:03. Instructions were to run no more than 1 sec per lap faster as the reps shortened. No problem....the front group stayed clustered the entire workout. The 2007 squad only managed to put 3 men in on the first 1600 under 4:40 (11 this time), and just 5 under 4:44 (13 Tuesday). Well done, men!
Women Summary:
Mary rolled through the firt 1600 in 5:14, and continued at the same clip throughout (3:15 1k, 2:35 800, 1:53 600). A pack of 6 ran between 5:28-35/3:23-28/2:37-47/2:05 in a group. All 15 women averaged 5:50 pace or better for the track portions of the workout. Great job, ladies. We are right on target
Next up:
UE Invitational on Saturday, October 18th
Directions to the course: http://gopurpleaces.com/documents/2008/8/11/Map-To-UECC-Course.pdf?id=240
With 22 teams on the line and over 200 runners in each race, this will be nice "run through" prior the GLVC Championships on October 25th in Rolla, Missouri. Notable teams competing:
14 Division I teams represented. Southern Illinois, Belmont and Southern Indiana appear to be the top 3 men's teams in the men's field, with Southern Illinois, Southern Indiana and Murray State expected to be at the front of the women's race.
Objectives:
Split 1 second 1-5 for the men , 10 in 40 seconds
Average under 18 minutes for women's top 5, 7 under 18:25.
No comments:
Post a Comment