21 Pax (probably a site record) showed up to crush their timed mile, except for one who made it his mission to help others crush their timed mile. The idea is to run the timed mile periodically to use as a baseline for other interval work and to assess progress along the way. I can tell you this with certainty, the MG regulars have indeed improved, no doubt many overestimated their time, in other words, they crushed it! Was exciting to see the guys give it all they had, or more accurately for YHC to see about half the guys give it all they had since I couldn’t see the other half who were crushing it in front of me.
Anyway, it went something like this:
Warm up mile
Quick briefing by the un-official A51 Running Nantan (Bratwurst) on how to use the strangely curved starting line and off we go:
Take a cool down lap or two, cheer on the remainder of the pax and then organize a 4 x 400m relay, some saying this was harder than the mile, only because you already ran the mile. Fun seemed to be had by all. Team 2 appeared to be the winning team, you know who you were.
Cool down mile or close to it and then up to the cars for COT:
The results for tracking look like this:
|Bratwurst* – not his actual capability, ran the 6:00 as a pace for others, that’s just the kind of guy he is.||6:00|
We will be using the timed mile baseline in conjunction with the Jack Daniels Run Smart Calculator:
You plug in your number at the top and then click the “Training” tab to see related R, I, T, M, E paces
Don’t read too much into the “Equivalent” longer distances unless you are a very experienced runner, for example YHC could NOT run a 3:42 marathon as the chart suggests, that is Slim Fast territory and YHC is NOT in Slim Fast territory. However for the shorter distances it is definitely closer.
There were many notable efforts out there and I’d like to see guys sounding off below on them (yours or others) but those that I saw include: The Mouth going sub 6:10, what? Do you remember telling YHC when you ran a 10:00 mile, yeah, that is in the past now isn’t it? How about Freedom hitting 8:31 when the mile used to feel so much longer. Sony showing up to his first Mountain Goat since he signed up for the Joe Davis Run, yeah brother, that’s what you do, that’s how you get at it! Booyah wanting to do it again (not right away though) because he knows he can do a better job on pacing, yup that’s part of it, YHC remembers talking to Huggy Bear the other week and he was talking about a 7 min time, yup, beat that too! Anyway these are only some of the notables since YHC was trying to run himself and sucking wind and what not are not conducive to making all the mental notes. Also shout out to Slim Fast for pulling this workout together with YHC and running with Sensei for him to hit a great time of sub 6:30.
Pretty much everyone at this workout is going to the Joe Davis Run I’m sure:
Freedom took the pax out with a solid focus on the day and the One that matters most.
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