8 Mile Tempo Run

Goal:
3x3 Mile with 3 min rest

Actual:
2.5 mile warmup
8 mile "progression" tempo in 615, 615, 608, 610, 557, 604, 607, 600 for 49:00 total time (607 average)
2.5 mile cool down for 13 miles

Pezz informed me on Monday that she and Alana were going to do an 8 mile progression tempo together.  At first, I was just going to run with them for the first three miles and then try to catch back up with them by the start of my 2nd set.  However, I made a last minute decision  to do the 8 mile tempo with the two ladies instead of my originally planned workout.

After a warmup with Mark biking alongside, I met back up with Alana and Pezz near the 2 mile mark of the greenway.  The plan was to run on the greenway portion of McAlpine, with a total of three u-turns (practicing for the Trials course).  We ran from the 2-mile mark, to the 3-mile mark (turnaround), to Old Bell (turnaround), back to the 3-mile mark (turnaround), and finished at the 2-mile mark. 

Uncertain of what my body would be capable of, I made goals for each segment to help ease any mental unrest and to focus on the immediate goal. I figured that Pezz would take off after the 4-mile mark, so my initial goal was to hang with Pezz and Alana through the 4 mile mark.  After that, my goal was to stay below 610.  After that, my goal was to stay as close to Alana as possible.  The three of us came through the four mile mark together perfectly and I felt really good.  I could tell that my legs were really tired, but I knew that if I committed to the pace mentally that my legs would be able to handle it physically. 

Admittedly, I was running scared, completely uncertain of whether my lungs would carry me the goals I had formed for each of the segments.  After the 4-mile mark, Alana pulled up alongside of me, and we ran side-by-side through 5.  She even told me that she felt like she was running a lot slower than we actually were because of Pezz's sizable distance that she kept creating between us.  Between breaths of air, I gasped out that it would be good for her mental psyche so that when it happens in a race, she'll be prepared. 

By mile 6, Alana had gained a 5-10 meter lead on me, but somehow I found another gear and powered up beside her by the 7-mile mark.  After the u-turn, she gained some more distance on me, but we finished within seconds of each other on a windy last mile.  It was really fun to work together with Alana as it motivated me to go outside of my comfort zone and to push myself, even if my body was revolting. 

I am very pleased with this workout.  I did this workout last year, with fewer u-turns and less winds, and ran slower (610 ave) than I did today (607 ave).  I am excited to see that improvement, especially given that my iron levels have been low in the last couple of weeks.  I think that the iron levels are beginning to reach normal again and that my body will begin to feel more energized.  I'm still en route to run another 90 miles this week, so it's always nice to start off with a great workout. 

Up Next: to focus on 20x400m with 1 min rest on Friday!

Countdown to Trials:  45 Days




we ran from 2 mile mark, to 3 mile mark, uturn and then back to old bell, to the 3 mile mark, u-turn, and finished at the 2 mile mark