Wednesday, October 10, 2012

Wave Tempo

10 Mile Wave in 5:55/6:25

2.3 mile warmup
10 Mile Wave in 5:55/6:45
2 mile cool down for 14.3 miles total
2:58/3:00 (5:58)
3:23/3:20 (6:43)
2:56/2:57 (5:53)
3:30/3:30 (7:00)
3:03/2:59 (6:02)
3:20/3:16 (6:36)
2:55/2:59 (5:54)
3:24/3:20 (6:44)
2:56/3:00 (5:56)
3:40/3:20 (7:00)

Aaron had a similar workout to what Mark had on my schedule, so I decided to go down to his neck of the woods and run with him at McMullen in the morning.  While my confidence is still coming back, I really practiced going into this workout with some positive energy and trust that I could accomplish a solid effort of work for 10 miles.  Fortunately, my mental planning paid off because I was able to hit a pretty decent wave workout. Contrast this to two weeks ago, when I set out to do a 10 mile tempo and really just ended up running a 5 mile tempo at slower than my goal marathon pace.  Figures how a 20 degree drop in temperature and 14 days of iron supplementation can really come through.  While I do feel like my iron is probably coming back to a fairly normal level, I still don't know for sure and my times still aren't reflecting that I'm 100% better.  Typically for this type of workout, my "slower" portion would be between 6:20-6:30 and I was a bit off of that today.  However, I am excited by my faster splits because this was the first time that I've run 6:00 pace and had it feel easy.  In fact, for the very first interval, I thought that maybe we were too slow, but we came through right on pace for 6:00.  Despite the small improvement, it's enough to keep me smiling.  Looking forward to my next workout 3x2 mile later this week.


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