Some Running.: Luke

Friday, November 11, 2011

Luke - 13

Wanted a workout with some short fast stuff, so I made up a workout that would simulate the progression of a race:

26' w/u (WARMUP)

4x200m, 200r: 32, 32, 31, 32 (FAST START)

5mi ez (AEROBIC FATIGUE)

1600m, 400r: 5:23 (82, 82, 80, 78) (ANAEROBIC FATIGUE)

4x200m, 200r: 33, 33, 32, 32 (FAST FINISH)

19' c/d (COOLDOWN)

Was definitely dead-legged on the cooldown, but I was glad I was able to get some speed going after the five easy miles.

Afterward had a bunch of Indian food.

1 comment:

JamesNovember 12, 2011 at 11:32 PM
I tried to run before Indian food today, but Alison gave me puppy-eyes about eating alone. Instead I ate the food, waited 4 hours and then ran, and well you know the rest.
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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.

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.

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. :)

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

6:30 mile

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.

Some Running.

Friday, November 11, 2011

Luke - 13

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