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#Amble Report: Monday = Speed day

14 pax entered the drippy gloom this morning at Owens Field track for another speed workout.

Conditions: 77 with 94% humidity

The Thang:

800m warmup

8 x 400 for time with 400 recovery between each one. Timed 400 was figured by taking 5k personal record pace and dividing by 4 (to get 400m split) then subtracting 10 seconds. Example: 5k PR is 22:00 then pace is 7:05, split is 1:46 so 400m for time would be 1:36. (Pre-dawn math proved difficult)


Ball of Man led by Mission


– The pax who completed all 8 in the 45 minutes ran a total of 4.5 miles.

– Nice effort today as many of the pax have limited track and speed work experience.

– Prayers today for Robber’s Uncle Leo who seems to be on the home stretch in his fight with Leukemia and for Dodgeball and his wife.

– 8/3 Big Bang in Irmo. 7am a Seven Oaks park. We will have our Convergence as well but please head out to Irmo if you can to give them a big start.

– 8/3 Hot Summer Nights 5k in Shandon. Sign up at StrictlyRunning.com or there at the race.

– #Brickpile (Dreher) and #SwampFox (Crayton) are a go for tomorrow morning. First time mystery Q at #SwampFox. Pick yer poison.

– Unsolicited Advice: When going on a 9 mile run…lube up. #chaffing

0 thoughts on “#Amble Report: Monday = Speed day”

  1. yeah…post dawn math works like this: take your personal best 5k time, and divide by 12.5. that gives you a 400m split. subtract 10 seconds from that. makes perfect sense now…in the gloom, couldn’t get the ole mental calculator working well enough to do all that cipherin’ required to argue with lawyers…

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