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"Magic mile" time trial

  • May 22, 2012 · 6:00 AM
  • This location is shown only to members

Directions: Use this link to map.  (Meetup is unable to map to exact loc.) Bring: Sports watch

 

What:  Training for a race? Join us for a Magic mile (MM) time trial. (MM is recommended once/month, for 3-4x over training period to help estimate race pace and measure progress.) Warm up with group, and then do workout at own speed.
Rain or shine.


A)  "Magic Mile" (link for more info and pace calculator) time trial

 

Or optional workouts (pick one):

B)  20 min warm-up, 4 sets x sequence (2 min. hard, 2 min. easy jog, 1 min. hard, and 1 min. easy), 20 min cool down.

* Record number of loops (distance) to compare to subsequent workouts.


C)  20 min warm-up, 3-4 sets x sequence (1 lap very slow jog/recovery, 1 lap slow, 1 lap med, 1 lap fast), 20 min cool down.

* Record your splits on your watch to make sure lap speeds are ramping up.

Tip: Change directions (CW-CCW), for each sequence in (B&C) for a more balanced workout -- only if safe and track is not crowded.

 

Note: Track is usually open to public when school is not in session. If closed, proceed to alternate location: Cesar Chavez park, Berkeley Marina
Cesar Chavez park, Berkeley Marina (link)

 

 

________________

* This is not an organized training program. Each person is solely responsible for himself, and for following track etiquette, school rules, and laws. Thanks!

 

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  • John M.

    Thanks Rosanna for organizing. Nice work everyone.

    May 22, 2012

  • Rosanna

    Hola all, Good to see you all ready to go this AM! My first mile time trial was a blast! Can't wait for the next. I def want to do all 4x to get a good sense of my progress. Just in case you didn't see the race pace calculator using your averaged MM time, in the link above, here it is: (best as per instructions after averaging best three time trails) http://www.jeffgalloway.com/resources/gallracepredict.html Have a great day.

    May 22, 2012

  • Rosanna

    Thanks for all the tips on running my first mile time trial, & to A for reminding us of the etiquette. C&J, awesome job beating last month's times. That was fun! I look forward to beating myself next time :)*

    May 22, 2012

  • Rosanna

    David brings up a good point about etiquette. Here is a short list of tips from RW on track etiquette: http://www.runnersworld.com/article/1,7120,s6-238-263--13985-0,00.html

    May 16, 2012

  • Rosanna

    Re: Your comment. Hello David, You are absolutely right. I was only repeating what my fmr coach told us. We changed directions on the track for exercise C -- *only if safe.* (Usually our group was the only on the track with little traffic and doing same exercise.) Hope you can join us soon on the track!

    May 16, 2012

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