Final Countdown: Timed Mile



Final Countdown: Timed Mile

13 Goats gathered for a final round of timed mile training, in spite of being without both of their fearless leaders.

Warm-up:

Disclaimed, with emphasis that YHC is nowhere near the professional of Slim Fast or Retread.

Mosey south on Strawberry to Rosecliff Dr, turn around at the ½ mile marker manhole and back to the SCMS parking lot for dynamic stretching. Dynamic being the key word, since YHC introduced several different exercises that the PAX were questioning. The hackey sack and skipping exercises were clearly the crowd favorites.

The Thang:

2x200m with 200m recover

2x400m with 400m recover

1x800m with 400m recover

2x400m with 400m recover

2x200m with 200m recover

Collect the 6, jog back up to parking lot for COT.

Moleskin:

Today marked the last Mountain Goat before the timed mile, so YHC wanted to get a good mix of speed/leg turnover sandwiched around a longer threshold interval. A couple of keys that YHC wanted the PAX to focus on was really utilizing the recover legs in order to put in the work on the intervals. If you aren’t allowing the legs to get the recovery, your performance on the intervals will be slighted and the workout loses its purpose. Another challenge YHC posed, was to try to run even or ‘negative’ splits on the final 6 intervals (run the 400m and 200m after the 800 at equally fast or faster times than at the beginning of the workout). The purpose of this was to simulate the feeling of the last ½ mile, when the legs are tired, there is lactic acid building, you are gasping for air, and need to gut it out and really mentally and physically push yourself to hit your goal time.

Everyone put in solid work today and I will be looking forward to the results next week. It was really great to see the all of the PAX push themselves through this beatdown.

Tclaps to Goonie with a pre-run as he is on the homestretch of P200 training and to Citgo for the extra 2x200m intervals.

Thanks to Slim Fast and Retread for allowing me the opportunity to lead these fine men today.

Announcements:

For those of you that missed out at Brolympics or want to improve on your time, the timed mile will be Friday, 3/16.

 

 

 

 

 

About the author

Purell author

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x