The Not 800s Workout

Time: 60:56
Distance: 9.47 miles
Pace: 6:26
W/u: 7:44, 6:49, 6:47, 6:36, 6:37 (for .98 miles at 6:47 pace)
W/o: 2:19 (.45 miles/5:09 pace), 1:27 (.24 miles/6:11 pace), 2:53 (.56 miles/5:08 pace), 1:41 (.24 miles/7:01 pace), 2:47 (.53 miles/5:16 pace), 1:59 (.29 miles/6:56 pace), 2:37 (.49 miles/5:22 pace), 1:51 (.27 miles/6:52 pace), 1:45 (.36 miles/4.55 pace), 1:18 (.18 miles/7:13 pace), 1:44 (.33 miles/5:15 pace)
C/d: 3:55 for .55 miles at 7:06 pace
Map

The schedule had me slated for some 800s but I wasn't about to try the 10 x 800 in 2:20 with 2 mins rest business. The temps and the winds weren't right for such a workout and instead I ran a fartlek workout in its truest sense. At about 4 miles I clicked the split button and dropped the pace to what felt fast but comfortable. I was attempting to run strong, maintain my form and relax my breathing. When I felt like any one of those elements started to faulter, I split the watch and ran easy. The distances for both the hard and easy sections vary greatly based on the turns, the wind and how I was feeling. My aerobic fitness level is sitting at about 5:15 pace right now which isn't great but it could be a lot worse.

Scotty posted a video of Geb running on a treadmill a few days ago and it's no wonder why he's the WR holder in the marathon. Watching Geb run is humbling because his stride is so powerful, yet smooth and his arm carry is so relaxed and efficient. There is little wasted motion and all of his energy is focused to propelling him forward. When I'm out on the roads, it's this video of Geb that I picture to bring my form back into proper alignment.