13-15 miles total with 4 miles progression at 610-615, 600-605, 550-555, 540-545, 800m jog rest, 1-2 miles of 200m on / off at 40s/50s
4 miles progression in 23:24 via 608, 555, 545, 536
.55M jog rest to Duke track in 4:25
2M of 200m on / off on track in 11:25 via
4.8 miles cool down in 39:00 for almost 14 miles total
I'm only updating my blog for my classmate Kishor. My life is actually rather boring, but if he likes reading about workouts with strange words (like fartlek) and sayings (like 4x2), then I'll honor that. I ran from my house at 635AM and met Billy halfway at the Duke East Campus loop. I had mapped out a 4 mile loop that ended right at the Duke Chapel so that we could run over to the Duke track within our half mile rest distance. Since I did just PR in the 10K on Saturday by running 1.5 miles up a huge bridge and then 1.5 miles back down said huge bridge, I was a bit worried about my ability to hit the target times for the workout. We did 1.5 loops of the Duke East Campus Loop before heading onto Campus Drive to take us to Main Campus. I was surprised at my mental resolve to push the pace down as each mile passed. We were a little ahead of the target paces, but I was huffing and puffing and my legs were tired. Once we got to the Duke Track, I led the first 200m and we alternated leads for the next 8 repeats. I felt much better on the track than I was expecting, so it was a pleasant surprise to run so well after a tough race weekend. Not gonna lie though, I definitely stopped and put my hands on my knees for a solid minute after the workout was done. I was spent!
The 2017 Boston Marathon
3 days ago