Time: 70:26
Distance: 12.25 miles
W/u: 15:19 for 2.01 miles
W/o: 46:13 (running time) for 9 miles
C/d: 8:54 for ~1.25 miles
The target for this workout was 3 x 3 mile in 5:05 to 5:10 with 2 mins rest. A workout that would essentially be my last really difficult effort prior to the half in Joplin.
Set #1: 5:03.78, 5:07.91, 5:12.45 for 15:20 (2:46 rest because I was so sweaty the button didn't register)
Set #2: 5:07.12, 5:14.29, 5:12.15 for 15:26 (2:02)
Set #3: 5:19.33 (~1:00), 5:08.88 (1:00), 4:59.35
I felt great on the first 3 miler considering I was carrying to small bags of flour. Promise it was flour and not cocaine. At the 2 mile mark and finish (3 mile) point I dropped the bags of flour so Meagan would know where to take splits. Pretty clever. Anyway, the first set went well though I started a little quick. I settled into a rhythm and just tried to maintain as much as possible. Somewhere around 2.5 miles I started thinking that 3 miles is one helluva interval.
Somewhere during the second 3 mile interval I could tell this workout was headed in the wrong direction. I took a bit extra rest (2:45 instead of 2:00) after because my watch wouldn't acknowledge my sweaty finger. The extra rest made me take the pace out a bit quick the first 800 meters (was on pace to run 4:50) and that taxed me the remainder of the interval. Luckily, the second mile is slightly downhill which put a little something extra into my step. I finished feeling decent but I was going to the well.
I intended to do the full workout but run relaxed the first mile in hopes of being able to cut the pace down. That went out the window when I glanced at the watch and saw that I was on target to run 5:20 for the mile. I didn't feel the need to run 16:00 for 3 miles and opted to stop after 1. I took about a minute rest (at this point the watch was completely useless) and switched over to the Timex. I planned to run a mile up, minute rest and a mile back. I completed the altered workout fine and was glad to close it out right at 5 minutes.
Meagan's workout.
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1 comment:
I've done 2 x 3 miles before but never 3. Nice workout. Must've felt good to finish slightly sub 5.
Did you ever pick up the bags of flour or was that your sacrificial offering for the workout?
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