On the subject of results . . . the Hingham course is advertised as 5,000 meters (5K) but 65 of the top 100 5K times for the Boys, and 57 of the top 100 Girls times in the Patriot League have been run at Hingham. Compare that to 7 (Boys) and 19 (Girls) at the W-H course. Of course we do have a lot of turns on our 5k course.
Think of today's workout as a 5K with plenty of rest. Actually,consider your 5K to be 6 x 800 segments and break down your race pace for each of those segments. For example, a 17:15 5K equates to running 3 miles at a 5:33 pace. Now, determine your 800 pace within that mile. In this example, 2:45. For a runner who has a 5K time of 17:15, 2:45 800s are relatively easy. Well, today that runner will be asked to take it up a notch (or three) and complete 6 X 800 at a faster pace. Of course, the 3-4 minute recovery will help, but nonetheless if that runner completes the 800s at a consistent 2:34 he will have run the equivalent of a 16:00 5K. You catch my drift. I've already done the math and will have it available when we convene.
Warm up, 10 minute jog, workout, cool down jog, abs, stretch, sayonara . . . see you soon!
Why the 1960 Ford Falcon? Picture shown is my first car purchased for $20.00 in 1967! But more on that in an entry to follow soon.
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