View Workout (Joe Uhan)
TBC - "lane 8 tempo" with Maddy, Kurt
January 17, 2018 (Afternoon)
Exercise Type: Run
Weather: 65, at least, maybe close to 70! WINDY
Comments:
After-school run with the kids. CA was nursing some foot soreness, so she was along just to coach. Only Maddy and Kurt were there. Warmed up a long Bates, then did drills and strides at the track. I was stiff from yesterday, and the bike -- and felt some tightness in the left anterior pelvis on drills. Oh well.
Ran clockwise "Lane 8 Tempo": so about 5K pace (ish) from start to stagger (or in our case, finish to stagger), then jog-walk from stagger to start.
Both kids were complaining of calf tightness, not sure why.
We traded off leading. I led the first, then Maddy. Kurt bowed out of the 3rd one ("tight calves"), so I led again. Kurt jumped back in and led the 4th. Maddy the fifth and me, the last one.
Splits (approx)
94
96
94
94
94
90
Solid run for them both. Even at 94-95, that's about 19:30 5K pace, or faster. Maddy is in good shape.
Did a "SETAB" (backwards Bates) cooldown. Lifted with the kids, then home.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.5 Miles | PI N1 Road - Blue (V1 - fall '17) |