Archive for June, 2014

Workout 6-26 back to LT

Thursday, June 26th, 2014

Road Racers:

2 X 1 Mile @ LT

2 X 1200 @ LT – 2

1 X 800 @ LT – 4 (10k pace)

1 X 400 @ LT – 8 (5k pace)

If you run less than 35 MPW  either drop one of the 1200′s or the 800/400

Rest after everything is 60-90 seconds.

26×1 Mile Results for MRC

Thursday, June 26th, 2014

Below are the results for the MRC members at the 26×1 mile relay.


Also I’ve included some analysis including an age graded time and % of WR.  These  can be used to compare times across ages and genders, theoretically Ryan’s 5:22 is roughly equivalent to Ginny’s 6:56, both being 69% of the WR for their age and gender.

Time Name Age Sex Age Graded % of WR
6:13  Emily Anderson 31 F 6:11 68%
6:17  Katherine Kulig 36 F 6:08 68%
6:29  Katie Sinnott 38 F 6:14 67%
6:29  Audrey Paradis 31 F 6:27 65%
6:31  Gabriella Howard 28 F 6:31 64%
6:31  Kristen Dorsky 35 F 6:24 65%
6:37  Judy Tilden 37 F 6:25 65%
6:49  Marlene McGunigle 47 F 5:57 70%
6:56  Ginny Rowe 47 F 6:03 69%
7:43  Jessica Crispin 36 F 7:32 56%
7:43  Lois Parker Carmona 46 F 6:49 61%
7:52  Sarah Winslow 11 F 6:59 60%
5:04  Adam Cook 15 M 4:41 79%
5:22  Ryan Burke 26 M 5:22 69%
5:25  Chris Hancock 40 M 5:07 72%
5:32  Duncan Locke 17 M 5:17 70%
5:35  Robert Busby 34 M 5:29 68%
5:39  Tom Gorman 50 M 4:56 75%
5:48  Jeff Cook 48 M 5:09 72%
5:53  Joe Winslow 49 M 5:11 72%
6:00  Mark Rosenblum 55 M 5:02 74%
6:08  Cameron Locke 20 M 6:04 61%
6:17  Paul Locke 53 M 5:21 69%
6:22  Donald Cranley 49 M 5:36 66%
6:33  Bilal Ozaslan 44 M 6:00 62%
6:36  Andy Nagelin 49 M 5:49 64%

Workout 6-19

Thursday, June 19th, 2014

Many people will be doing the 26×1 mile race this Saturday so we don’t want to tire out out, but we do want to turn your legs over a bit to tune you up and lock in your pace.  You should all have a very good understanding of your mile race pace at this point.


Normal warm up and strides.

6×200 @ Start at mile race pace, then each two go 1-2 seconds faster.

There is a catch though, you have to have 2 consecutive 200’s at your mile race pace +/- 1 second before you’re allowed to go any faster.

Then more strides

Normal warm down


If you’re not doing the Mile (or another Sat race), more or less the same only we’ll up the volume.

12-16 200’s / start at mile then after each set of 3-4  go faster by 1-2 seconds.

Mile Results

Saturday, June 14th, 2014

There is no better way to know your true fitness, that to do a race effort.

Great work for everyone on the Mile time trial.  Here are the results.

Lap 1 Lap 2 Lap 3 Finish
Ryan 1:25 2:53 4:15 5:31
Chris 1:28 2:56 4:20 5:34
Rob 1:26 2:54 4:20 5:38
Tom 1:29 2:56 4:20 5:41
Lee 1:27 2:53 4:27 5:55
Dave 1:29 2:58 4:34 6:09
Paul 1:32 3:08 4:45 6:19
Katherine 1:35 3:12 4:47 6:22
Ginny 1:37 3:20 5:05 6:50

And here are the individual lap split times.  This is a good way to know where you need to focus attention, or alter strategy.

Lap 1 Lap 2 Lap 3 Lap 4
Ryan 1:25 1:28 1:22 1:16
Chris 1:28 1:28 1:24 1:14
Rob 1:26 1:28 1:26 1:18
Tom 1:29 1:27 1:24 1:21
Lee 1:27 1:26 1:34 1:28
Dave 1:29 1:29 1:36 1:35
Paul 1:32 1:36 1:37 1:34
Katherine 1:35 1:37 1:35 1:35
Ginny 1:37 1:43 1:45 1:45


Ryan, Chris and Rob could probably pick an overall faster pace, as they clearly had a lot left.

Tom was the only person to run negative splits every lap, so he clearly can run much faster than this.

Lee’s splits were pretty even with the exception of the 3rd lap, so he needs to focus extra hard on the 3rd lap.

Dave started at the suggested pace, but then faded in the 2nd half.  We probably need to start him a bit slower, like 1:31-1:32.

Paul needs to stay more controlled on the first lap, other than that his pace was pretty consistent.

Katherine had the most consistent laps of anyone I’ve seen do a mile for the first time.  A total of only 2 seconds difference over 4 laps!  I think she could probably ratchet the pace down a few seconds a lap, and get under 6:20.

Ginny like Paul went out too fast, but then stayed pretty consistent.  If she can reign herself in by about 5 seconds on the first lap, she could probably shave 5-10 seconds off her time.


Now that you’re all milers here is how the pro’s do it.  The 1500 meter USA Women’s final from 2011 with one of my favorite runners Morgan Uceny (who btw lives in Boston now)

Mile Time Trial 6-12

Wednesday, June 11th, 2014

This week we’ll be doing a time trial, for those of you racing the 26 x 1 mile this will be good practice, for others this will be a good fitness test especially for those of you used to racing longer distances.


Mile Time Trial:

I could use an extra pair of hands to record results, and splits, any takers?

This is optional.  If you’ve been doing the workouts all along I encourage you to do it.  The purpose is to give us a real baseline for future workouts and to practice at the intense focus you’ll need to get your optimal performance.  If you have a long history of competitive running, this will be less useful for you, but you may want to jump in anyway.

If you’ve never raced a mile before, don’t be intimidated, this is just a fitness test.  If you make a mistake, it is a learning experience.  That being said, please give it a full all out effort.  You will need to bring extra focus to this, if during a 5k you allow yourself to day dream about mile 2, that won’t work here.

The optimal way to run a fast mile is for all four laps to be the same split, this can be very difficult to accomplish, since your effort will have to ratchet up after each lap.  I will scream my head off at you, don’t talk to me you need all your oxygen.

Lap 1: Control your pace, don’t go out too fast.  Know what split you want to run take 1/2 of that and check it at the 200 meter mark.  If your off, there is still time to recover.  Don’t over adjust, slightly more or less effort will be enough.

Lap 2: The effort that had you breeze through lap 1, is going to need some extra effort here.  You should need to push some to maintain your pace.

Lap 3: This is where you will need to use all your reserves, this is the hardest lap in the mile.  Extra focus, extra effort.  At the same time keep your form together, even when you’re fatigued.  Think focused and relaxed, and push like hell.

Lap 4: This will be a blur, you will be so tired you don’t believe you’re going to make, but it is only 400m to go.  If you’ve got anything left start winding up a kick with 200 to go, with 150 to go unleash it.  You don’t need oxygen anymore, you can go into debt.  Use the form we’ve been working on during strides.  Swing those arms as far as they will go, they will carry you down the final stretch, don’t let your head get wobbly.  If you time it perfectly, you’ll nearly pass out as you cross the finish line.

Congratulations you’re a miler.

It can take many attempts to do this race correctly, don’t be too hard on yourself if you make a mistake or two on your first attempt.

Afterward: Walk a lap or two catch your breath.  Tell some war stories.

If you do more than 30 miles a week, we’ll add on 2-3 X 400 @ 3k-5k pace and then a normal warm down.

Workout 06-05

Wednesday, June 4th, 2014

4X800 @ 10k pace 200 Rest

4×600 @ 5k pace 200 Rest


For those of you running in the Mile relay, you might want to drop 2 of the 600’s and instead do

400, 200, 200 all at mile race pace to get a feel for what mile pace feels like.

Volume will be adjusted based on current fitness and mileage.  Typically you don’t want to do more than 10% of your weekly mileage in any one track workout (just the interval portion).  The above volume is about 3.5 miles of intervals so is appropriate for those running 30-40 miles a week.  For those running less and or new to track workouts we’d lower the volume.  For those with higher volume more  is appropriate.

A good rule of thumb is you should feel like you can do one more interval, but probably not 2-3 more at the end of the workout.

Insperation this week comes courtesy of Chris Solinsky who set the American Record in the 10k in 2010 in a very unexpected performance.