Have fun! Mile repeats for distance runners. Make sure to look your time up on McMillan before coming!

Hi, what does "full recovery" mean for speed workouts?

I basically mean you should be able to catch your breath and breathe regularly before starting your next rep. For mile repeats, this should mean between 3 and 4 minutes of rest between each (maybe up to 5 minutes depending on fitness level).

Sonia and all -- another way to check your recovery level is to find find your pulse and measure it (I count number of beats in 6 seconds and then add a zero). If it's over 120 beats per minute, your body may need more recovery time before starting the next repeat.

I personally found it so much more helpful to do one slow recovery lap around the track versus coming to a complete rest. Just my own two cents. Everyone's different.

I agree, everyone is different but.. Slow jogging helps muscles stay warm and loose, keeps oxygen consumption elevated to improve fitness and increases clearance of lactate, resulting in a greater level of accumulation during max effort - which is thought to benefit performance. If you are too tired to jog during recovery, probably should slow down the intervals. Intervals should be a solid pace but not all out effort. For those new to speedwork, slower intervals with jogging is a good start.

I used to stop, then I read in the Hal Higdon book "Run Faster" that he found slow jogging in between much more productive for all the reasons you named below, Megan. I for one am sticking w/ recovery laps on Thursdays. When we do mile repeats next Thursday should I do just one recovery lap or more? One seemed perfect for 800s.

Depends on your resting/max heart rate, how long it takes your heart rate to go down and how fast you jog the lap! If you are running at 5K race pace, jogging about as long as the interval is good - if you run at 6-min mile pace, jog for 6-min. If you run intervals at 10K pace, take half as much rest. Your recovery heart rate will depend on intensity and the shape you are in.. Generally in the 15-30 beats/minute range. Just try to maintain the same pace and rest time..

Thanks Megan!

Thanks for all the advice on recovery between mile repeats! This will be my first ever speed workout.

Paquito's afterward (143 1st Ave, at 9th St.). Be there!

Yes, Paquito's after! For those health conscious souls, they have brown rice and black beans and plenty of filling salads. For those that might not care that night, there are nachos, burritos, abundant cheese dishes. A great reward for what I'm sure will be a challenging speed workout.

Yes, Paquito's! Just want I need!!!!

Is there a safe spot at the track if I have to bring a bag with me? (might be coming right from work).

Hey Rob, we usually all cluster our bags on the same bleacher and keep an eye on them when we run by. I haven't run into any issues yet.

Awesome, thanks for the info Rich! Catch you tomorrow night.

Betsy's comment is the bomb! Haha...just remember to vomit off to the side and not on the track.

Just saw you comment patricia. I`ll make Scott proud. sub 6 min pace and it better be raining. Can`t go out after :( Going to DC friday at 6am.

puke on the grass! not the track or turf!

Luciano, I noticed you were about two seconds faster pace than me at the team championships so I'd like to start pacing myself with you (or try at least) during these training runs. So I'll try to go sub six with you tonight..then we can puke on the grass together.

Sure Rob. i`m planing 4 or 5 miles at 5:55 to 6:05. See you there.
Just don`t know what to have for lunch since half of the team is planing to throw up.

My, we are all certainly striving to push our limits, aren't we? Hmmm, yes, what to have for lunch since it will end up on the grass...

The chunks of chicken and pasta in the grass will be mine.

For anyone who can stay for some core, the core strength training link from the Running Planet site reminded me of some good and pretty brutal exercises. I have 3 or 4 in mind and for dessert...holding plank!

It is definitely going to be a tough one today. Forecast of around 90F for later today. Make sure you are well hydrated.