Wednesday, December 14, 2011

Workout with Spada


5 mile tempo

2.36 mile warmup
10 - 1.68 miles (5:57 ave) - 602 thru mile (3:00 rest)
08 - 1.41 miles (539 ave) - 5:39 thru mile (3:00 rest)
06 - 1.07 miles (537 ave) - 5:38 thru mile (2:00 rest)
04 - .72 miles (534 ave) - (2:00 rest)
02 - .38 (518 ave)
2.7 mile cool down for 11 miles total

pm:  3.1 miles easy

Going into this workout, I warned Steve that it would probably not be a tempo.  I knew that I wouldn't feel like doing yet another tempo after one last Tuesday and a simulation run on Saturday, so I improvised instead.  This fartlek workout was 30 minutes of work, which is roughly the same amount of distance if we did a 5 mile tempo.  Coincidentally, Steve and I ran 5.26 miles in 30 minutes, which equates to roughly 5:42 pace for the entire distance. 

As we toed the line at the Dilworth Speed Loop, I already could tell that this workout was going to go great.  My mind was in the right place and my legs felt relatively good.  We really just ran on effort and I pushed the pace for the longer distances (10-8-6).  In fact, ever since I found out that my iron level was normal again, I have been practicing mental techniques that will make me strongest for competition and workouts.  I firmly believe in exercising the mind constantly, especially outside of just running.  Mental preparation is extremely important for the marathon, so I am constantly positively reinforcing myself and preparing for the next workout. 

In today's workout, I practiced encouraging myself to push even harder when my body really hurt.  On the 4-minute interval, I was really hurting and hating the road that was stretched out before me.  Steve had already pulled away by at least ten meters, and he was gaining even more ground on me.  I wanted to cave in and just slow down, but instead, I glanced down at my watch, saw there were only 30 seconds left, and committed to making myself hurt for the last segment.  Suddenly I had another gear and I almost caught Steve!  Little mechanisms such as these can go a long way, and I was proud of myself for convincing my legs to push a little bit more. 

So far, my Trials training schedule is coming along quite well. I have noticed that I am really tired all the time, which must be a combination of the higher mileage, the robust "couples schedule" that I've been maintaining, and the 50 hours a week spent at a computer desk.  Needless to say, I am desperately ready to be in California with my family, where I can sleep in and run whenever I want. 


mfranks said...

Balancing the work and miledge is hard...but you seem to have figured it out. Good luck and have a great time with your family.

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