5 mile tempo in GHMP
3.1 mile warmup
4 mile tempo in 23:40 5:55 (5:53, 6:00, 5:56, 5:52) + 400m in 79
3 mile cool down for 11 miles total
The plan was to do whatever tempo Laurie was doing, but she had a rough night of sleep, so I was left to hopefully run with Jay Barringer. Well, he didn't show up at the Dilworth Speed Loop at 6AM, so I had to find my own intrinsic motivation to get the work done. While I am very appreciative of the running club and the plethora of group runs it offers, it has made me somewhat of a baby when it comes to working out on my own. I guess it kind of makes sense because even in college, I rarely ran alone, and even if I did, my coach was there to support me.
To ensure that I got the work done, I decided to run the 800m speed loop four times. After my garmin clicked off 2 miles, I headed to the standard 2 mile part and stopped after 4 miles. Then I decided to do 4x400m to give my legs a little bit of a kick since I have an 8k coming up on Saturday. While I would have liked to had faster splits for the tempo, I was pleased with how I bounced back after a slower 2nd mile. The 400s didn't feel spectacular, but the point was not necessarily to go fast, but rather to get the legs going at a speed faster than tempo.
My goal for the half in June is to start out at 5:55 pace and then to gradually drop down to 5:50 so that I can be poised for a PR (faster than 1:17:50). I think that if I continue to get these tempos done with company, I'll prove to myself that my goal is realistic.
The 2017 Boston Marathon
4 days ago