Still Looking for Fitness Gains

Time: 105:43
Distance: 15.15 miles

W/u: 20:31 for 2.77 miles
W/o: 8 x 1200 w/ 3 mins rest
C/d: 33:10 for 4.02 miles

With some hesitation on the mind, I headed off to meet up with Jay, Aaron and Caitlin from the main entrance to McAlpine. I saw on the CRC website that they were doing a 1200m workout and I wanted to tag along. I wasn't too concerned with pace or effort as I wanted to get something in that would continue to familiarize the legs and lungs to marathon pace.

Caitlin was doing 5 x 1200, while Jay and Aaron were going to do eight intervals of the same distance. Since the goal was to feel relaxed I let the body dictate the pace and gradually the pace dropped.

Splits:
3:56.4, (3:01), 3:56.7, (3:07), 3:52.0, (3:02), 3:49.0, (3:09),
3:48.0, (3:05), 3:44.6, (2:57), 3:42.6, (3:15), 3:36.1 for 52:02 and 8.36 miles.

Solid amount of work this evening with a good group. I was controlled for most of the way. Our course started at the 3200 mark of the Footlocker Course and ran to the 4400 mark. (As a side note: the Queens team always debates whether or not the final mile of the course is short. I take the side that it is. And, I think I found where it's short. I'd say that it's off from 4k to 4.2k). Regardless of the slightly short course, I was pleased with the workout. Finishing with the last three intervals at 5 minute pace wasn't taxing. The lengthy rest allowed me to log some extra miles around the duck pond before starting again feeling well rested.

The cool down was long for me, but I didn't feel nearly as lightheaded as I did last week.