3 mile warmup
12x Min (@ 4:50-5:15 pace)+ 400m in 74
3 mile cool down for ~ 10 miles total
I felt like I had done 2 mile repeats only a couple weeks ago and I realized that I hadn't done any speedwork lower than 800m in a while, so I decided to keep Billy company on a pre-race workout. I've also felt a little run down, so I figured this switch would be a good move. We ran really fast for the first 6 intervals, around 4:50 pace and then slowed up a little bit towards the end. However, the average for the total run, with rest, came out around 6:06 pace, so it shows that we basically ran a decent tempo for 4 miles. After we finished 12 minuters, we did a 400m with Caleb and the guys flew past me, making me feel like I was for sure running an 80 sec quarter. Instead, I came through in a surprising 74, even after slowing up considerably as I neared the finished line. In all honesty, this workout felt ridiculously hard. It was nice to get some speed in the legs because I am focusing on some of the shorter distances in the upcoming month.
The 2017 Boston Marathon
4 weeks ago