Did a track workout with one other guy. He was running 400s with limited recovery (about 1:30).
73
73
78
Full Recovery
75
4 min recovery
~70
400s are pretty tough, especially with limited recovery. I was dying on the 3rd one so I took some extra recovery. The last one he ran in 61 and I didn't have my watch but I counted from when he finished and it was about 9-10 seconds. I want to say it was under 70 because I think I counted too fast (you know cuz I was also running fast!).
I'm gonna run in a 4x800 relay this weekend so that should be interesting. Probably go out in a 65 and then come back home hopefully in 70 or faster.
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Bios
Luke Vaughn
Luke is a resident of the one and only Tracktown, U.S.A., aka Eugene, Oregon. As a longtime runner, Luke has developed the capacity to rack up ridiculous amounts of mileage, eclipsing the weekly mileage of other acclaimed runners (such as the other authors of this blog) in only one day of running. Luke loves running on Eugene's famous bark trails, occasionally venturing onto Steve Prefontaine's former stomping grounds. Luke dreams of someday coaching a cross country team to a national championship and enjoys eating Oreos by the bag.
Lauren
Luke is a resident of the one and only Tracktown, U.S.A., aka Eugene, Oregon. As a longtime runner, Luke has developed the capacity to rack up ridiculous amounts of mileage, eclipsing the weekly mileage of other acclaimed runners (such as the other authors of this blog) in only one day of running. Luke loves running on Eugene's famous bark trails, occasionally venturing onto Steve Prefontaine's former stomping grounds. Luke dreams of someday coaching a cross country team to a national championship and enjoys eating Oreos by the bag.
Steve
Steve is a talented former star tennis player turned runner. As a resident of Los Angeles, his running options are severely limited. Faced with driving upwards of 20 minutes one-way to suitable running destinations, he is undeterred in his desire to become a better runner. Hampered by injuries in the past, Steve is incredibly determined to shatter his previous personal bests and shock the world.
Steve is a talented former star tennis player turned runner. As a resident of Los Angeles, his running options are severely limited. Faced with driving upwards of 20 minutes one-way to suitable running destinations, he is undeterred in his desire to become a better runner. Hampered by injuries in the past, Steve is incredibly determined to shatter his previous personal bests and shock the world.
Chris
Chris is a resident of the greater Portland (OR) area. His first passion is basketball, and Chris has found that when he runs consistently, he not only has more energy at the end of ball games, but can also lay down some sick PRs on the roads.
James
James hails from across the pond, from a small town in the vicinity of Manchester, England. He often convinces his friends to join him on his runs, and has a lot of practice in running, as he's always itching to enjoy nature. He likes the political nature of running, such as taking care of oneself without having to spend a fortune. James has recently surpassed his long-running father on the 10k course, and looks to add marks to his tally as his fitness improves.
Alison
The first female in the group, Alison has put up times that should scare any chauvinist. She is a vegetarian, and this lifestyle has enabled her to achieve the best mileage of her 30 years. A lifelong resident of Florida, Alison would like to run outside more but the heat often confines her runs to the treadmill. Her praxis in the disciplines of Yoga and Pilates have helped her to become an excellent runner, and she is only just beginning to recognize her potential. Alison has been known to put up mileage in excess of 50 miles a week in times of profuse stress.
Zack
Zack grew up in Ohio and went to college in South Carolina before finally wising up and moving to Oregon. In addition to running, Zack enjoys eating, biking, swimming, surfing, drinking, punting, passing, and kicking. He hopes to increase his mileage while working toward a doctorate in Chemistry at the University of Oregon.
Jeeni
Jeeni's first experience with running was mid-distance running in track, which evolved into throwing javelin in college at Seattle Pacific University. Since graduating, she has taken to running long distance since a friend convinced her to run a half marathon. She coaches high school VB in the fall with her sister (#1 sport of choice) and enjoys cooking & baking recipes found on Pinterest. She was first introduced to Some Running when she convinced Chris to run a marathon with her in 2011, which turned out well for both of them. :)
Jeeni's first experience with running was mid-distance running in track, which evolved into throwing javelin in college at Seattle Pacific University. Since graduating, she has taken to running long distance since a friend convinced her to run a half marathon. She coaches high school VB in the fall with her sister (#1 sport of choice) and enjoys cooking & baking recipes found on Pinterest. She was first introduced to Some Running when she convinced Chris to run a marathon with her in 2011, which turned out well for both of them. :)
Lauren
Lauren, another female runner of the group, has recently begun running after a life of hard living and tush-plantedness throughout undergrad and graduate school. A Houston-native, Lauren acknowledges three seasons: Spring (October-March), Summer (April-early June), and Hell (the rest). She enjoys core-training through yoga and playing tag with her cat. This year, Lauren plans to run her first 5k and is more interested in distance and endurance than in time. She has succeeded recruiting her partner Nick, a former high school track runner, in this endeavor. Both are anticipating a zombie 5k in December.
Goals
Luke
140 miles per week consistently
4:30 mile
15:30 5k
32:00 10k
40:00 12k
2:36 marathon
Steve
40 miles per week consistently
2:00 800m
5:00 mile
17:30 5k
38:00 10k
1:30 half
3:30 marathon
Chris
18:00 5k
38:00 10k
3 runs per week consistently
James
21:00 5k
42:00 10k
4 runs per week consistently
Alison
25 miles per week consistently
3 runs per week consistently
21:30 5K
45:00 10K
140 miles per week consistently
4:30 mile
15:30 5k
32:00 10k
40:00 12k
2:36 marathon
Steve
40 miles per week consistently
2:00 800m
5:00 mile
17:30 5k
38:00 10k
1:30 half
3:30 marathon
Chris
18:00 5k
38:00 10k
3 runs per week consistently
James
21:00 5k
42:00 10k
4 runs per week consistently
Alison
25 miles per week consistently
3 runs per week consistently
21:30 5K
45:00 10K
6:30 mile
Zack
higher mileage
5:00 mile
16:59 5k
34:59 10k
1:19 half
Zack
higher mileage
5:00 mile
16:59 5k
34:59 10k
1:19 half
Jeeni
[enter goals here]
Lauren
5 miles a week consistently
4 runs a week consistently
First 5k - less than 40 min.
PRs
Luke
Zack
mile - 5:04
5k - 17:08
10k - 36:06
Half - 1:23:05
Marathon - 3:16
5k - 15:40
8k - 26:04
10k - 33:28
Half - 1:14:02
Steve
800m - 2:07
mile - 5:32
5k - 18:17
5k - 18:17
8k - 32:03
10k - 40:31
Chris
mile - 5:31
5k - 18:54
5k - 18:54
10k - 41:16
Half - 1:35:16
James
5k - 22:05
10k - 46:10
Alison
5k - 22:07
Zack
mile - 5:04
5k - 17:08
10k - 36:06
Half - 1:23:05
Marathon - 3:16
Jeeni
[enter PRs here]
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