21
Jan
09

Nike Run Clinic Session 19

Like the previous session, last night’s session was jam packed!  For some reason the clinic just seemed to double its participants.  Running must really be getting popular!

Nike Running

As usual we started with a 5 lap easy warm-up run around the oval (2K) followed by the routines.  I arrived a bit late (a nasty habit) so together with some not-so-early-birds we were all grouped together for our own session of the drills.

The main set was 3 sets of 3 laps around the oval (3×3×400, 3.6K) with a 2 minute recovery between intervals and 400M recovery walk between sets.  This session was the Ultra debut of my GF405 so I was able to log our times:

Time Pace
(per km)
Speed
(km/hr)
Set 01
400M
1:26
1:25
1:30
3:35
3:32
3:45
16.74
16.94
16.00
Set 02
400M
1:27
1:29
1:26
3:37
3:42
3:35
16.55
16.18
16.74
Set 03
400M
1:32
1:35
1:28
3:50
3:57
3:40
15.65
15.16
16.36
3.6K 13:18 3:41 16.24

I had fun with my running mates even though the pace we were keeping wasn’t that easy.  This is one of the things I love about the clinic: having running buddies.  Surely anyone can run on their own but for the sake of improvement it’s much better to have a buddy (or more).  We, the “seniors” of the clinic (those that were present since day one) were starting to know each other so we were all like students in a classroom having chats while resting (sometimes too much that the coaches had to call a timeout) and even during our cool-down routines jokes were being thrown so we’re all laughing while we’re doing our core exercises and stretching.

The core routines were back after being missing-in-action for a few sessions due to lack of time, a.k.a. lights out.  We didn’t experience lights out during this session (even if we passed 9PM) so we were able to complete our core routines which were more challenging than before.  Of course stretching was still there, but due to the absence of our beloved tarpaulin mats our elbows and knees took the toll (thank goodness for the rubberized surface).  After the session was over, most of us looked like we wiped the floor with our shirts.  Even my knees hurt (not because of running).


2 Responses to “Nike Run Clinic Session 19”


  1. 1 i2runner
    2009-01-21 at 9:51 PM

    Ohmigosh… sobrang bilis… How’s the Garmin, does it accurately measure the oval as 0.4Km or 0.25Miles?

    > Thanks, but I think I actually had the slowest average pace in my group!
    > Yep, the track is definitely 400M! Garmin measured it accurately although I can’t say the same for the Training Center software. I’m seeing a lot of shortcomings and I’ll be having my reviews later.

  2. 2 i2runner
    2009-01-22 at 3:49 PM

    Of course the Training Center Software will make the same measurements. It only downloads the data from your watch. I mean GPS…

    > That’s actually weird, Training Center’s time and data are consistent with the watch but the GPS display isn’t always. I’ve had several test cases to show but I’ll save that for the review 🙂


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