Sunday March 6
Shelby Park, 9 am
This week we are returning to Shelby for our second of three long tempo runs. This week will be 4,5 or 6 miles at tempo pace: which is 35-50 seconds per mile slower than your 3-mile time trial pace. So if you ran 21:00 for 3 miles last week, this week you need to run 4,5 or 6 miles between 7:35 and 7:50 pace.
Tempo runs are a great opportunity to practice negative splitting…or finishing faster than you start. So the person above should start at 7:50 pace and slowly drop down to 7:35 pace. For you heart rate junkies, look for 88-90% max heart rate.
Here is the brunch sheet. I have been so impressed with the amount and quality of food that is arriving at these brunches! All of your hard work and efforts are much appreciated.
5 pm Sunday @ Eastside cycles.
Running in the news…
Once again Nashville’s own Andrew Bumbalough is tearing up the track. The results below are from a meet that he just completed in Australia.
Finals 1 Bernard Lagat USA 13:08.43 2 Ben St Lawrence 81 NSWIS 13:10.08 3 Chris Solinsky USA 13:10.22 4 Matt Tegenkamp USA 13:16.27 5 Andrew Bumbalough USA 13:16.77 6 Craig Mottram 81 VIS 13:25.15 7 Tim Nelson USA 13:28.09 8 Jeremy Roff 84 NSWIS 13:37.48 9 Isaac Songok KEN 13:38.43 10 Collis Birmingham 86 VIS 13:42.14 11 Liam Adams 86 VIC 13:44.60 12 David McNeill 86 VIC 13:51.95 13 Youcef Abdi NSWIS 13:53.00 14 Craig Miller USA 14:01.40 15 James Nipperess 91 NSWIS 14:06.74 16 Russell Dessaix-Chn 79 NSW 14:07.32 17 Alan Craigie 83 ACT 14:24.21 -- Paul Hoffman VIC DNF -- Philo Saunders ACT DNF -- Brandon Bethke USA DNF
The results page is pretty darn cool. If you click on the men’s 5000m final. And then click on the link at the top that says “lap times” They actually have the lap times of all the athletes as well! It looks like Andrew was in the front group (with some really big names) until the last 800 meters. Pretty cool.