5-6x(1000m @ 3:29-3:34-200m rest-400m @ 78-80 -400m rest) for 12 miles total
3 mile warmup
5xabove with splits of:
1000m-(200m rest)-400m-(400m rest)
3:34-(69)-79-(2:06) mile in 602
3:34-(62)-79-2:15 mile in 5:55
3:34-(66)-79-2:11 mile in 5:59
3:34-(68)-79-2:08 mile in 6:01
3:33-(69)-79- mile in 6:01
6 miles total in 38:51 with the rest included
3 mile cool down for 12 miles total
With a sore achilles on Saturday, I was a littler nervous going into this workout because I wasn't sure how it would hold up in the cold and with a little bit of speed. However, I hadn't felt anything on my runs on Sunday and Monday, so I crossed my fingers that the sore achilles was just a temporary ache that cropped up in the peak of my marathon training cycle.
At 530AM this morning, I ran to the speed loop to meet Laurie and Mike. The plan was to run the 1200m Dilworth Speed loop for the 1000m-200m part and then to run straight into the 400m fast, turn around and jog right back to the start...and repeat five times. For each 1000m interval, I started out pretty slower (~88s for 400m) and then made a move to pick it up to hit the slowest end of my pace target. Laurie commented on my tactics, which I hadn't really noticed at first. Laurie would drop after 800m since she still is recovering from Chicago.
The 400s I was hoping to be faster, but right now my 5k pace is technically around 80s based on my 5k time from August, so I was pleased with my ability to hit right below that. Admittedly, it was definitely a shock to the system to run 5:20 pace, but I felt very strong and held perfect form. Laurie also commented on my form...Maybe she's trying to boost my ego?
Overall this workout felt really good and I purposely chose not to run a 6th interval, not because I was tired, but rather because I want to truly take a down week. I didn't have any achilles issues, but I still want to be smart and take it easy during this week when I have the chance. Laurie and I have the Governor's Cup Half Marathon on Saturday in Columbia, SC, where we hope to tie and take home a nice prize purse so I know I'll get in some good work there.
The 2017 Boston Marathon
4 weeks ago