Tonight's tempo was a breakthrough run for a few of the runners. I don't know if it's because of the weather (which was nice, comparatively speaking), if it was the increased daylight, or perhaps because we lost the dead weight (Jimmy is in Florida; Allen stayed home), but it was a great one.
Here are the numbers:
Of course the fastest runner was Aaron. He's been pretty consistent over the last few weeks, remaining in that 6-flat range. I know he'd like to break 1:20:00 at Indy, and if he can get on a 6:10 pace on race day and stay there, he has a shot.
Chris was feeling a bit down, but I encouraged him to give it a shot anyway. He was game, and hit 7:05 for the first mile. His middle mile faded a bit, then he picked it back up. Way to fight back!
Danny had his best run ever in my mind. Look at those splits! Sure, perhaps he might have had a faster overall time before, but he's never run so evenly. It's an important first step to getting faster, to control pace. This was a great workout.
Sandy's times are dropping week to week. Like Chris, her middle mile was a bit off, but overall it was a very good effort. She's dropped over a minute since we started doing this!
Tim G. did not really go for a hard one - he raced over the weekend and was suffering some leftover effects. Still, he accelerated throughout the run as you can see. Old pro!
Then there was Scott. Taking a cue from Tim G. from last week, I grabbed him and told him to stay on my heel. Scott did a beautiful job! We were fast the first mile (shock!), but settled in after that to the pace I'd hoped we'd hit. He didn't talk throughout the run - smart. It was hard on him, but he never faltered one step. Then, with the final hill before us, I sent him on. He didn't resist, he went. I don't know if he believed he could run so fast, but those of us who've been watching knew he could. Sometimes it takes someone to put a hook in your nose and drag you, but guess what? The glass ceiling has been broken. A couple of weeks ago someone suggested Scott should break 20 minutes. Hah! He could have done that tonight! I would be far more aggressive... I think he'll be knocking on 18 before the year is out.
Here are the numbers:
| Athlete | Mile 1 | Mile 2 | Mile 3 | Mile 4 | Half | Total | Avg |
| Aaron | 5:56:00 | 6:05:00 | 6:05:00 | 6:05:00 | 3:00:00 | 27:11:00 | 6:02:27 |
| Scott | 6:26:00 | 6:38:00 | 6:39:00 | 19:43:00 | 6:34:20 | ||
| Bill | 6:26:00 | 6:38:00 | 6:48:00 | 19:52:00 | 6:37:20 | ||
| Tim G. | 7:08:00 | 6:56:00 | 6:57:00 | 21:01:00 | 7:00:20 | ||
| Chris | 7:05:00 | 7:26:00 | 7:13:00 | 21:44:00 | 7:14:40 | ||
| Danny | 7:57:00 | 7:56:00 | 8:00:00 | 23:53:00 | 7:57:40 | ||
| Sandy | 8:10:00 | 8:48:00 | 8:19:00 | 25:17:00 | 8:25:40 |
Of course the fastest runner was Aaron. He's been pretty consistent over the last few weeks, remaining in that 6-flat range. I know he'd like to break 1:20:00 at Indy, and if he can get on a 6:10 pace on race day and stay there, he has a shot.
Chris was feeling a bit down, but I encouraged him to give it a shot anyway. He was game, and hit 7:05 for the first mile. His middle mile faded a bit, then he picked it back up. Way to fight back!
Danny had his best run ever in my mind. Look at those splits! Sure, perhaps he might have had a faster overall time before, but he's never run so evenly. It's an important first step to getting faster, to control pace. This was a great workout.
Sandy's times are dropping week to week. Like Chris, her middle mile was a bit off, but overall it was a very good effort. She's dropped over a minute since we started doing this!
Tim G. did not really go for a hard one - he raced over the weekend and was suffering some leftover effects. Still, he accelerated throughout the run as you can see. Old pro!
Then there was Scott. Taking a cue from Tim G. from last week, I grabbed him and told him to stay on my heel. Scott did a beautiful job! We were fast the first mile (shock!), but settled in after that to the pace I'd hoped we'd hit. He didn't talk throughout the run - smart. It was hard on him, but he never faltered one step. Then, with the final hill before us, I sent him on. He didn't resist, he went. I don't know if he believed he could run so fast, but those of us who've been watching knew he could. Sometimes it takes someone to put a hook in your nose and drag you, but guess what? The glass ceiling has been broken. A couple of weeks ago someone suggested Scott should break 20 minutes. Hah! He could have done that tonight! I would be far more aggressive... I think he'll be knocking on 18 before the year is out.
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