A crew is what we rolled out with from the Art Museum last night. What I thought was going to be a small group turned into the biggest Thursday night in months with about 10 people showing up including the rare Russ, Lee (a friend from my work) and Ben (A new guy who was surprisingly quick for man of larger stature).
We set off in a herd on 8 mile loop around the reservoirs of East Fairmount Park, across the Strawberry Mansion Bridge and eventually down to MLK at Mongtgomery for a race back to the Art Museum. The pace started off conservatively at around 8:00 or a little under and picked up after we crossed the river.
The pack split up at this point with Ian, Steve K, Lee, Ben and I pulling away. Once we got to MLK, Ian and Steve started a 10x200 workout and I decided to run tempo the last 2.5 miles or so back to the Art museum.
The first mile came in a little fast around 6:10 and the second a little slow in 6:25 and I was really pushing to get that. 8 miles in about 60 minutes.
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John,
This comment is in response to your track workout. Looks like you are getting to know the track. At this point that is more important than the actual times you run.
Don't worry about the times you run - comparing them to race times or workout times amounts to apples and oranges.
Run these things enough and you'll find that the muscle that gets the biggest workout at these things is your cerebrum. The most I get out of these workouts is an ability to keep running and ignore my body when it is screaming to shut things down. Any fitness my legs get on the track is gravy.
As a personal preference, consider cutting down your recovery times before increasing your speed. The most recovery I'll take for anything under 2000m is 400m (2 min.). But see what works for you.
Like they say in AA, "keep coming back."
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