5 Mile Wave
3 mile warmup
13x400m with 1:00 rest at 76-79
2.5 cool down for ~9 miles total
I was going to do a 5 mile wave tempo, but I hadn't done speed in a while and I had the Moe's Burrito Dash coming up on Saturday. So I switched things up and opted to do a tempo next week. Phil came out with me for the first 5 intervals, but then the top of his foot began to hurt and so he dropped out. Later he sent me a snapchat with a picture of him in a boot -- stress reaction. With him out, I changed my strategy because my motivation was wavering. I relaxed as much as possible going through the first half and then once I passed the 200m mark, I changed gears to push really hard. This method seemed to work really well for me because all of my times began to drop. I was running 1-2 seconds faster than I had with Phil! After I completed 13 400s, I called it a day and ran home, feeling satisfied with the effort.
The 2017 Boston Marathon
3 days ago