July 17-18

I had planned to go over to Balboa today at 5pm but it appears that many of you have made other plans and we won't have enough rides. Some are going to the Padres Game, some are working.
Five pm just didn't work-out for today.
Because of this I'm scheduling an 8:30 workout at the track for tomorrow morning.
If you can't make tomorrow's workout at 8:30 and you didn't run anything taxing yesterday run 4 "I-pace" intervals  with rests of 3-minutes in-between.
For your "I" pace ....  click on the Jack Daniels Pace Chart Link in the right column and find the row that applies to you and run for the shown time at the shown pace (max 4 minutes)

For example....look at the table below... if you can run a 6:10 mile or a 21:02 5k your "I" time is 4:07 for 1000 meters.
However, if your I pace time goes over 4 minutes, stop at 4 minutes.
For the mile pace you'll be running just mutiply the 400 meter pace by 4 (to find your 1600 meter time at this pace) and add a few seconds.
In this case 98 seconds times 4 is 6 minutes and 32 seconds  so your pace for 1000 meters is around 6:35 per mile.

If you did do something like this today, run 40 minutes at E/Lpace.

-Coach Green