8-6-4-2-1 with half rest gradually getting faster
3 mile warmup
8-6-4-2-1 starting at 545 pace and getting faster to about 5:20 pace
2 mile cool down for 10 miles total
I wanted to get in at least 3 miles of work for my pre-race workout, but still get some turnover, so I drew this workout out from the dust. I hadn't done this since before Twin Cities, so it was nice to pull something out that I hadn't done in quite some time. Fortunately, Phil was open to doing this workout too, which I was very grateful for since this workout is much harder than it seems. Of course, I wanted to start out at like 550-600 pace, but I took us off much faster than that and had to maintain that faster pace for the remainder of the workout. I had worked the night before until 8:00PM, so I believe that this made me feel like the effort was much harder than it should have been. However, I was still pleased with the splits and the effort. I've got the Rumba on the Lumber 5k on Saturday, so this was a great tune-up in preparation.
The 2017 Boston Marathon
4 days ago