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#Amble Report: Mile Repeat Repeat

13 Faithful rose in the ever darkening gloom for a chilly start to the morning.  Fall is upon us.  The downPAINment of the day was a return to origins… a throwback repeat of the 1 mile interval training workout done in the early days of Amble.  And, as with many such workouts, the pain was both self inflicted and rewarding.  You get out what you put in.

Conditions: 57 degrees and still 93% humidity.

The Thang:

  • 800 M warmup double lap to get used to the welcome fall weather
  • 1 mile repeats X 3 with a single recovery lap between each rep
  • 400 M cool down lap or some such deceleration



  • This was indeed a return to origins as the 1 mile repeat x 3 was the very first workout held at Owens Field way back on June 24th…  three months ago tomorrow.  In that time, and in fact over the four month course of #Amble, we’ve seen remarkable improvement by the group.  That’s said to both encourage the long time #Amble faithful and those who haven’t yet embraced the M/W/F suck.  When Amble was started there was a big push to get guys working out more than three times a week.  We tend to reach various physical plateaus and our bodies get comfortable in that rythme.  If you haven’t come out to Amble or if you’re just getting started, let this be an encouragement.  Four five and even six days of exercise will change your life just as much as three days did when the bootcamp became your T/Th/Sa routine.  Rise above your plateau.
  • T-Claps to the Gov’s Cup crowd.  If you’re hanging with us, you should be starting to figure out that you can both cross the finish line AND do so with a goal in mind.  Finishing, yes, will be good.  Start thinking now, though, about how you will finish it, in what kind of time, so that your training can start being shaped to meet that goal.
  • This workout will be repeated.  If you want to see your progress, write down your times today or post them in the comments below…  bragging rights, yes, but also a spot you’ll be able to find in another few months.


  • The golf outing is scheduled for October 10. Please contact Uno or Alter Boy if you are interested. We need to provide the golf course a head count next week. The preblast is now up.
  • The 3rd F bible study, which does not meet tomorrow night but rather next Tuesday night, does still have a seat or two left.  If anyone is interested, contact TB at [email protected].  Meetings are scheduled for alternating Tuesday nights through the next few months at TB’s house, 8:00 PM.
  • If you’re on the Governors Cup list but haven’t registered, please go ahead and do so before the rate goes up at the end of this month.  The discount code and registration instructions are on the Pre-Blast.  Training runs planned for the weekends will also continue to be e-mailed out AND posted as Pre-blasts, such as the forthcoming 9 mile run this weekend, so that everyone can know the plan.
  • One team for the Palmetto 200 has already been formed with a second getting assembled now.  March is a long way out but if you’re interested, we need to go ahead and get a roster together.  Sign up now and show your commitment to F3 and our long term stamp on this state.
  • Amble is trying to make a shift in organizational structure to encourage the pax to take on a leadership role.  If you’re interested in figuring out a run route and leading as Q, please let me know at [email protected].  There’s no better way to step up to the plate than organizing a run.
  • #HDHH is at Henry’s again this Wednesdaynight.  Head to Lizards thicket for lunch that same day for some 2nd F eats.





0 thoughts on “#Amble Report: Mile Repeat Repeat”

  1. Getting the comment section started… really just so that I can find my own times again. 6/24/13 1 mile interval times were right around 7:00 per mile. Today? consistent 6:40 miles. Not the fastest guy on the track by any stretch but improving. Apparently speed work is effective.

  2. Not present on 6/24.

    Mile 1: watch malfunction
    Mile 2: 6:11
    Mile 3: 6:05

    Solid interval workout. It was nice to stretch our speed work into longer bursts. This is how it’s done. I see several sub-20 5K’s on the horizon with this group.

  3. i’ll post my times too…back on 6/24/13 i had run exacty 2 5k’s in my life. the first one sometime in the early aughts, and the 2nd in may for the “get in the pink” 2 weeks after joining up with F3. Chaser said to base our time off the last race time, and try to run it 15-30 seconds faster…which, trying to do that math in the gloom is tough…(i will put this out there though: the track is 400m. 12.5×400 m is 5000m or 5k. so if you take your 5k time and divide by 12.5 you will have your target lap time.)
    my first 5k was 30:23 or 9:47 pace on 5/11 i don’t know what i ran on 6/24, but it was close to that. on 8/2 in the hot summer nights 5k i ran 29:55 or 9:44 pace, beating my 30 min. goal. on monday, just timing my 5k laps, i ran 26:21 or an 8:36 pace. my actual times were lost in the ether, but all in the 8:30 range…which is a full minute off my pace just in the past month…

    1. That is seriously impressive… first, the math makes my head spin. I get how you got there but the idea of taking your 5K pace and dividing it by 12.5 before coffee is hard core. Further, the idea that you took 1:15 off of your last 5K pace for mile repeats is nuts. Strong work my friend. Strong work. We’ll expect your next 5K to be sub 25 mins.

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