Two mile warmup, then three 'speed' sessions with two miles easy running between.
.45 miles in 2:14 (4:55 pace) felt good, relaxed
.25 miles in 1:13 (4:52 pace) clunky, found rhythm late
2x.13 miles in :38, :36 both felt controlled, relaxed
Two miles after each of the first two sessions around 6:50 pace, finished with about four miles just under 7:00 pace. Legs felt a little bit heavy through each of the intervals, though today's effort felt better than last week's. Good run.
Speaking of a good run, check out this girl's blog. She's only been training seriously again for about five months, after a several year break. Most impressive.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
6 comments:
Interesting choice of distances. Where there some specific landmarks you were running between?
I like to see this kind of stuff. It's going to start to have a solid impact on your running economy, making those 5:40s feel a lot easier. Keep mixing these in with your longer AT work, and you're on your way.
No landmarks, just shooting for something like 700, 400, 200 with lots of rest. Just enough to start up a little bit of lactate, process it, and repeat, as well as to create some efficiency.
With only a couple of these under my belt, yesterday's 5:40-ish miles felt a lot better. I'm enjoying the physical shift, but I'm really looking forward to the mental work that will be done, really focusing on the effort and overcoming my perceived limitations.
I look back at the base that I have, and I know that the physical side is, in some ways, already there--believing it is looking like the key.
You can strenuously believe that you're a duck, but I still wouldn't go near the water without a lot of glue and feathers.
You've got a great base, and without changing your routine a bit, you'll run a fine marathon. To approach 2:30, it takes a little more economy at pace than you've shown. That said, you're making great, er, strides. You've got just under 2 months to go, and really about 6 weeks of training that can impact your race performance. Be diligent about injuries, but put that quality in as well.
Correction, about 8 weeks of effective training to go. Sorry, bad math.
That last comment was a little to 'Oprah' for you, eh? A wise man (guy?) with high blood pressure and massive thighs that rub together when he walks once told me that the last several weeks of marathon specific work could make a difference in performance of up to 20 seconds per mile over the marathon distance.
That always seemed like too significant an amount of time to drop, so I tended not to believe it. Now that I'm starting to do the work, though, I can feel the adaptation happening rather quickly. Corny as it may sound, I'm starting to believe some of my wildest ambitions.
At this point, I don't really care about being realistic. I can do that during the taper, after the work is done. Right now, I am all about daydreaming the possibilities.
I'm going to hang the duck quote on my fridge. Thanks for the comments.
Whoah!
I can see a FAST marathon in the making here!
Good job!
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