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Speedy Tuesday

Two workouts today- both speedy.  🙂

First, I had the Hillview team do Indian runs.  This is when you split the team into groups of  4, 5, or 6 of similar ability and they run an interval together. Each interval is about 1/2 mile. As the group starts the runner at the back of the line surges to the front. Once that runner gets there the new runner at the back of the line surges to the front. This continues until you get to the end of the interval. To add to the fun, I stagger the start of the teams – slowest team starts first. They serve as the rabbit and the rest of the teams try to catch them.

I started the first team – mostly 7th grade girls, and then the second team with 7th grade boys. As they started i decided to jump in and run with them. We caught the girls team and they were going too slow so I left the boys and got the girls going. Then as the faster girls team caught us, I switched to their team.  On the next repeat I decided to see if I could keep up with my second fastest group of 7th and 8th grade boys – no problem. I continued with team two for repeats 3 and 4.

With the heat of the afternoon, it was a bit tough…..

Then at 6 pm it was time for the HDR workout. Tonight, with the beautiful warm weather, we had a great turnout. The workout was the 3, 2, 1, 3, 2, 1, 3, 2, 1 workout. As we started the first rep, I was surprised to find myself in the lead at 100 and 200 meters. Miguel and Ervin were there during warm up, but they were not running out in front where they belong. By 300 George Durr and Jeff Smith were pulling a bit ahead. The three of us hung together for the whole 3 minutes. Jeff, of course stayed ahead of me and got farther ahead as the evening went on. George was with or ahead on the first two and the last two reps, he was somewhat back on the middle reps. Still, I have to hand it to George. Everyone is noting the tremendous improvement in his speed.

As for my speed – it is continuing to improve. Here are my splits as best as i can recall:

400m 800m distance
3 minutes 1:34 3:10 785
2 minutes 1:32 520
1 minutes xx 275
3 minutes 1:31 3:03 795
2 minutes 1:31 520
1 minutes xx 275
3 minutes 1:30 3:07 790
2 minutes 1:28 520
1 minutes xx 270
18 minutes 4750

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May 2012


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