Friday, December 30, 2011

3x2 Mile with 2 Min Rest

3x2 mile with 2 min rest at 600, 550, 540

2.7 miles warmup
3x2 mile at 11:40 (551, 548), 11:26 (5:41, 5:45), and 11:18 (5:39, 5:39)
2.6 miles cool down

I'm trying to mirror everything that I did before Twin Cities in these last three weeks leading up to the Olympic Trials, so I had 3x2 mile on tap for today.  Last marathon cycle, the workout went well on the Dilworth Speed Loop.  This time around, I wanted to be a little more aggressive on the first one and then gradually get faster on each one.

Knowing that I would run faster with the company of another, Juan Morales and I determined to meet at 730AM at the Newport Back Bay and to run our warmup to the Irvine Bike Path, which is flat with two minor uphills.  The uphills are similar to the uphills I'll be running over in Houston, so the route was a perfect choice.  We went out 2 miles and followed the same course for the 2nd interval.  For the third, we went out and back 1 mile.

The hill we ran up on the Irvine Bike Path
The best part about this workout is that I not only achieved my time goals, but I also did so with less rest than last year (2:10 as opposed to 3:00).  The first set didn't even feel hard and my breathing wasn't labored.  Juan and I even chatted through at least 1.5 miles.  For the second one, I took off like a bat out hell in like 5:20 pace and fell asleep a little bit from 1-1.5 but woke up enough to bring the pace back down to a reasonable clip.  By the third one, I could feel some slight fatigue in my legs, but pushed any thoughts of distress out of my head to power through it.  I really wanted my last one to be my fastest interval, and Juan and I made that happen.

With this run, the 20 mile steady state, and the 8 mile wave tempo, I can tell that my body is ready for the Trials.  Now the key is to mentally prepare for the race and to envision multiple scenarios that could play out.  This has always been a crucial preparation step for me as it helps to further cement the mental focus I'll need in the race.


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