3 mile tempo at 6:00-5:50 + 4x400m
3.5 mile warmup
3 mile tempo in 6:10, 5:56, 5:56 + 4x400m with 1:00 rest.
3 mile cool down
4 miles in the pm
This felt harder than it should have, but I've had other workouts where I could barely break 6:00 pace before a race and then really crushed the race, so I walked away feeling pretty good about my effort, and confident about the prospect of a race in DC. Caleb, Laurie, Eric and I all met up at the Speed Loop way before the sun came up, and started the workout without much thought. For the first mile, we were all in a comfortable little pack, talking a little too much, and it was eerily similar to my Army Ten Miler pre-race workout last year. Except, this year we went through the first mile much more slowly and then Caleb and Laurie took off and I tried to hang on desperately, but my leg wouldn't do it. Then I hovered around the same pace for the last mile, watching Caleb and Laurie run smoothly about 30 meters ahead. After a half mile jog, we started the 400s and again, my legs felt heavy to lift, but I completed them feeling strong. On the cool down, I enjoyed the cooler weather and felt really positive about the weekend.
Then, in the afternoon, I felt my hamstring revert back to where it had been a couple weeks ago--exceptionally tight. When I really thought things were starting to get better in my hammy, a little workout went ahead and threw it all off. It really all comes down to the fact that I was slack on my glute exercises. Like most runners, I've got a weakness in my left glute, which is causing my hamstring to do a lot more work than necessary, therefore causing my hamstring some wear and tear. Hopefully it will hold up for Army Ten Miler!
The 2017 Boston Marathon
3 days ago