2 x 2m via 550-600 pace through 1.5 miles, then fast (245 or faster) last 1/2 mile.
3:00-4:00 jog between. If no worse for the wear after, then prior to cooldown do 6-8 x ~100m strides at a fast but controlled effort (e.g. anywhere from mile to 3k race pace).
4 mile warmup in 30:00
2x2 mile at
11:23 - 550, 533 (2:48/2:44), 3:21 jog rest, 11:12 - 539, 533 (2:51/2:42)
4 mile cool down in 29:00 with 6x ~100m stride for 12.5 miles total
It’s always a huge confidence booster to nail the workout one week prior to a goal race! Around 8AM on Saturday, I headed out the door to meet Phil and Eric at the Speed Loop for some two mile repeats with a faster last half mile. I knew that this workout would be mostly solo after the first mile since I had prescribed a different workout for Eric as he preps for the Cherry Blossom 10 Miler. Sure enough, after 1 mile into my first set, I felt really good and was already a couple steps ahead of Eric. I barreled ahead, with my own will and determination propelling me forward. I pushed through a little too hard on that last mile, but my legs felt absolutely great. During my jog rest, I mentally prepared to ensure the same speed was maintained in the second set.
Fortunately for me, I did just that and came through 1.5 miles in a solid 5:40 pace and picked it up to a 2:42 last half mile. I was really thrilled to hit these paces without much effort. Especially after such a dismal mid-week workout, I was happy I didn’t have any stomach issues on this one. I’ve really enjoyed the workouts that Terry has given me over the past couple of weeks. They’ve really zoned in on my goal 10k pace (5:30-5:35) and have allowed me to come out feeling strong and confident for Cooper River in just 7 days.
After the workout, I hopped in the car for a quick day trip to Durham to make our final decision on housing. Within 8 hours, I saw two houses, ate lunch with my in-laws and determined that the carriage house truly is the perfect fit for Garrett and me to live in during our time in Durham. Basically, we will live in Hope Valley Country Club, which is nestled only half a mile from established greenways, but also filled with several road loops that I’m sure I can turn into my own new “Speed Loop.” I am excited!
The 2017 Boston Marathon
3 days ago