08.21.08
bench marks
I’m not kidding … it really is this picturesque:
Last night, CAC started its 2008 fall training season with a traditional Team Wednesday “bench-to-bench” workout at the Mason Farm reserve. Few people in Chapel Hill know of this tiny patch of paradise on the edge of town. Most days I run out there, the only company I have is bunnies, birds, and bugs. Most days, Mason Farm is peaceful and eerily quiet … but not yesterday. CAC ran 6 [8 for Victor and Kevin!] sets of out-and-back on a 1200m section of trail with what I call 1/2 time recovery. If it takes you 4 minutes to run an interval, then 1/2 time recovery is 2 minutes; full time recovery is 4:00. Pretty simple. Serious improvement for distance runners comes when you can whittle that recovery time down, down, down. I used to start my 1,000m repeats with 90 seconds recovery and then get them down to 30 seconds between each 3:00 interval (yikes, that’s 1/6th time recovery, if I am doing my math right). Anyway, if you want to open your fall training season with a bench-mark (heh heh), head over to Mason Farm and try disturbing the peace!
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Tori said,
August 23, 2008 at 2:06 pm
the picturesque is the truth! however can we slightly blur that photo to resemble some CAC-ers speed and other’s rain-spattered glasses?