Blogs : Nate Jenkins

First Progression Run in a While

I did my first progression run in a while.  It was shorter then usual, to protect the hammy and by the nature of going a little shorter it was also a little faster.  I did a lightly rolling loop in Dracut that we used to use for workouts in the winter when George Davis was coaching at UML.

  I did a longer warm up of about 4.5 miles in about 33 minutes.  Then I did 7 laps each lap was 1140 meters.   It was a total of just under 8 kilometers(7.980) in 25:38.2.  The lap by lap breakdown below.  I did a little over 2 miles cool down.

           Lap          Lap      Lap            

          split          pace k  pace mile

Lap 1 3:58.0 – 3:28.9 – 5:36.1

Lap 2 3:48.3 – 3:20.3 – 5:22.4

Lap 3 3:43.7 – 3:16.3 – 5:19.9

Lap 4 3:39.3 – 3:12.4 – 5:09.7

Lap 5 3:33.9 – 3:07.7 - 5:02.7

Lap 6 3:32.8 – 3:06.7 – 5:00.5

Lap 7 3:22.4 – 2:57.6 – 4:45.8

Total distance just under 8k at an average pace of 3:12.8 a K/ 5:10.3 a mile.

This was a pretty good workout particularly because I was real heavy and tired hence the extra warm up.  I followed this up in the afternoon with 20x11 second hills. 

Untitled Comment

7:08 PM, May 17, 2008 .. Posted by Anonymous

Nate, what do you use to map out these loops/record these precise splits?

loops

9:06 PM, May 17, 2008 .. Posted by nateruns

I mostly wheel them out, but I have been known from time to time to get lazy and use the gmaps pedometer. In general I find that is within about 10 meters to the mile of the wheel. But only if you are truly anal retentive about how you measure it on gmaps. Also some loops I use the bay state marathon course, though the mile markers aren't individually certified I have been assured by the guy who certified the course that they are within about 50 feet. Finally on measuring I measure as i run the loop not as I would if I had to certify it for a race, if I can't cross the road because of traffic then I don't measure it kitty corner across the road. Now for precise splits i just use the pace calculator on coolrunning.com. It is a running nerds dream.
nate

Untitled Comment

6:58 PM, May 20, 2008 .. Posted by Anonymous

i have always used gmaps but i found something a little better
mapmyrun.com
you can click on follow road and the path follows the road so you don't have to keep clicking or be really picky about things
its really helpful

if you use a mac you can't use safari but need firefox

thanks

9:52 PM, May 20, 2008 .. Posted by nateruns

thanks I'll check it out.
nate