Coach Kate decided to take us off the track and on the West Side running path for a 3 mile tempo run. A bunch of people, myself included, in the group were disappointed because Yves-Marc said last week that we would be doing 400s this week. Brad was once again pacing the 7:00/mile group, except this time he said he wanted us to lead and he would come along for the ride. Since our 5k pace is around 7:00/mile our target pace for the tempo should have been around 7:15 One of the runners who calls herself "The Machine" took the lead and set a very fast pace, around 6:45. I have to admit that the pace didn't feel that hard. The run got harder when we turned around at 57th St. Now we were running into the wind. Our pace slowed but we were able to average 6:59 for the run. What was supposed to be a tempo run turned into a 5k race run. Run details can be found here (lap 7 is the tempo run).
When we got back to Paragon there was a treat waiting for us. TK treated the group to some yummy homemade sour cream fudge drop cookies in celebration of her birthday.
Showing posts with label Pigtails Flying. Show all posts
Showing posts with label Pigtails Flying. Show all posts
Thursday, March 26, 2009
Thursday, February 5, 2009
Wedesday Night Speed Session - 2/4/09
It's been 3 weeks since my last speed session at Paragon. So it was with bated breath that I was anticipating last night's workout. I had a real stressful day at work and I was looking forward to releasing some steam.
Once again, the East 6th track was not runnable so last night's workout took place on the West Side Highway running path. Coach Kate described the workout as a "pyramid" workout. After warming up we ran "pickups" (slightly faster than 5K pace) of 1, 2, 3, 4, 3, 2, 1 minutes with 2 minute (except for the 1 minute pickup where we recovered for 1 minute) recoveries in between. I felt good throughout the entire workout and had no problem keeping up with Coach Kevin. All in all we ran about 7 miles. I had a hard time picking up a Garmin signal so I'm not going to share the details from MotionBased. When we got back to Paragon other runners in the group told me that I kicked ass.
The other highlight of the evening was meeting fellow running blogger, TK from Pigtails Flying. I had no problem picking her out; her trademark pigtails gave her away. We warmed up together and ran in the same pace group. For some reason she struggled with last night's workout. It was great putting a face to the blog. I'm looking forward to running with her at future workouts.
Once again, the East 6th track was not runnable so last night's workout took place on the West Side Highway running path. Coach Kate described the workout as a "pyramid" workout. After warming up we ran "pickups" (slightly faster than 5K pace) of 1, 2, 3, 4, 3, 2, 1 minutes with 2 minute (except for the 1 minute pickup where we recovered for 1 minute) recoveries in between. I felt good throughout the entire workout and had no problem keeping up with Coach Kevin. All in all we ran about 7 miles. I had a hard time picking up a Garmin signal so I'm not going to share the details from MotionBased. When we got back to Paragon other runners in the group told me that I kicked ass.
The other highlight of the evening was meeting fellow running blogger, TK from Pigtails Flying. I had no problem picking her out; her trademark pigtails gave her away. We warmed up together and ran in the same pace group. For some reason she struggled with last night's workout. It was great putting a face to the blog. I'm looking forward to running with her at future workouts.
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