Tuesday, November 16, 2010

First real workout since the marathon - 3x10 Min

Plan: 3x10 minutes with 2 min rest at 6-610 pace
Actual: 3x10 minutes with 3-4 min rest at 600-606 pace

After 48 hours back in the states, I decided to set my alarm for the early hour of 4:58am and to lace up my shoes for the Miner's Run at McAlpine at 5:30am. Mike and I had planned to run our workouts somewhat together as I did 3x10 minutes with 2 min rest and he did 3x2 mile repeats. After a 3.35 mile warmup with the Miner's crew of Paul and Bill, fresh off their weekend marathons, Mike Kahn, Ben, Billy, and Jinnie, we ran the workout on the first 2 miles of the USATF Club XC course, including the big hill. We started the first one way too fast, going through the 800m mark in something ridiculous like 2:41. After that, we ran much smarter intervals by running perfectly even 555 pace.

For all three intervals, Mike would pull away from me at around the 2k mark and create a 10 meter gap. I struggled going up the hill in the second half of the interval, and you will see this reflected in the paces for the last 4 minutes. Also, running down the steep hill was difficult in the dark, and the footing was loose. I was grateful when the sun came up for the third set. Since Mike was running to the 2 mile mark, I had some more time to rest since I had to wait for him to get back to the starting line.


1 - 10:53 (5:50, 5:03) for 1.82 miles at 6:02 ave pace...(3:03 rest)...ran past 2.8km mark
2 - 10:02 (5:55, 4:07) for 1.67 miles at 6:04 ave...(4:00 rest)
3 - 10:27 (5:56, 4:32) for 1.74 miles at 6:00 ave...stopped at 2.8km mark

1.65 mile cooldown.

Overall, I am quite pleased with this effort, especially after vacation. In the past, when I've returned from vacation, it's been very difficult for me to post decent times in workouts. I felt controlled and relaxed on the first mile, and a tad weak on the hill. However, with some more speed workouts over the next couple of weeks, I think that I can run with confidence at USATF Club Cross.

Mike did exceptionally well and ran negative splits on all of his intervals. Yes, he negative split on the second mile, even with the steep hill!


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