This is an old RAF training base which has been turned into a new build housing estate, luckily they kept the old track. Although they just shoved a load of concrete on the top, but it’s good as a base for some 400m reps.
Today was training with @andreameek13, who is running @londonmarathon for #VICTA (as is @ianrunsldn - check out their pages and sponsor them if you can!)
Andrea’s plan was 12 x 400m at 8:30min mile pace. I’d figured I could run 400m then use hers as recovery’s.
That didn’t work at all as 8:30 was way too fast to recover, so I then went to “normal recoveries!” which were recovery drags in the end 😂
I always start out conservatively with reps as I’m so scared to burn out and actually got faster on the last 6 laps.
I love the feeling of not being able to give anymore; that burning in your lungs and thighs and hammys! I’ve missed it so much.
Tempo Tuesday is back. It’s been a while since I’ve done a tempo run and I cannot lie, I was nervous about this one. One of my goals for this year is to improve in this area. It is easily my biggest weakness from a training standpoint. So, I am happy to say that today went well. Luckily the ice on the bike path near my house almost completely melted overnight. I had to deal with some patches of black ice near the end of mile two but it wasn’t a huge hurdle. The best part of the run was finishing strong. The only odd part of the workout was the first mile marker. I thought I ran 7:08 first mile (as measured by the bike path mile posts) but Strava disagreed. If I had known that I was running a 7:24 I would have sped up a little bit. With that said, this was a good step forward for me - especially the last two miles. 8 mile day in total with a two mile warmup and one mile cool down. I hope you have a great day, happy running!.
I made first appearance as a podcast guest on the @jaymac_tris yesterday! I had a blast talking with Jay about training, podcasting, and my running background. Head over to his profile for the link. Thanks Jay!
„ZÁTOPKOVA 10“ byla změřena v souladu s pravidly atletiky, splňuje všechny podmínky IAAF/AIMS pro měření tratí mimo dráhu a ve smyslu předchozího měření a následných úprav včetně rozdílného místa startu a cíle její dva okruhy měří 10 000 m. Pojďte si zaběhnout poctivou desítku! #zatopkova10
LAGAT RUNS 2ND FASTEST MASTERS TIME EVER BEHIND THE GREAT HAILE GEBRSELASSIE AT 43; SAM CHELANGA NOW RANKS 4TH ALL-TIME IN U.S. HISTORY
◾️ U.S. HALF MARATHON A-T LIST —MEN— ◾️
1– 59:43 HALL, Ryan - (Houston ‘07)
2– 59:52 KORIR, Leonard^ - (New Delhi ‘17)
3– 60:00 RITZENHEIN, Dathan - (Birmingham ‘09)
4– 60:37 CHELANGA, Sam^ - (Houston ‘18)
5– 60:51 ESTRADA, Diego^ - (Houston ‘15)
6– 60:55 CURP, Mark - (Philadelphia ‘85)
7– 61:00 KEFLEZIGHI, Meb^ - (San José ‘09)
8– 61:01 LAGAT, Haron^ - (Houston ‘18)
9– 61:07 ABDIRAHMAN, Abdi^ - (Philadelphia ‘06)
10– 61:12 DERRICK, Chris - (New York ‘17)
(11) 61:17 KHANNOUCHI, Khalid^ - (Philadelphia ‘00)
(12) 61:20 RUPP, Galen - (Portland ‘15)
Two of America’s finest road runners on the circuit today shattered PR’s to run themselves into the record books. Bernard Lagat, a double world champion, was on pace to beat Gebrselassie’s record time of 1:01:09 at the 10km split, but found himself slowing in the second half to a 1:02:00 finishing time. Despite missing the mark, he still bettered Meb Keflezighi’s U.S. masters record by 29 seconds.
Chelanga stayed with the lead pack for all but the last 2 miles of the race. He dipped under his former personal best by 27 seconds to place 6th overall in 60:37. The time puts him behind Dathan Ritzenhein’s 60-flat and ahead of Diego Estrada’s 60:51. Haron Lagat, who accompanied him for much of the race, clocked 61:01 in his debut to put himself 8th on the U.S. list.
RESULTS (Top 5 U.S. Men + 10K Splits)
World: 58:23 2010
American: 59:43 2007
Course: 59:22 2012
1– 60:37 PB 28:32 / 28:50 32 CHELANGA, Sam
2– 61:01 PB 28:32 / 29:07 34 LAGAT, Haron
3– 61:46 SB 28:48 / 29:42 28 ESTRADA, Diego
4– 62:00 PB 28:43 / 29:57 43 LAGAT, Bernard
5– 62:10 SB 29:24 / 29:36 29 WARD, Jared