Time: 76:42 total
Distance: ~11 miles
W/u: 34:23 for ~4.5 miles
W/o: Fartlek with Caitlin on Dilworth Speed Loop
C/d: 23:46 for ~3 miles
After getting an hour of running with James I went home and rested up. I changed out of my sweaty clothes and into some dry ones. I stretched a bit and massaged the legs with a foam roller and stick. I was out the door a couple tics before 11:30 to meet up with Caitlin for a light workout. She was doing a pre-race'esque/fartlek workout to get the legs rolling in preparation for Club XC this Saturday. The change in tempo would be good for me to get comfortable with running 5:20s for the marathon.
Splits:
3:18 at ~5:20 pace (1:36)
2:05 at 5:22 pace (1:40)
2:02 at 5:12 pace (2:05)
3:17 at 5:25 pace (2:11)
2:16 at 5:18 pace (1:38)
1:15 for 400m
I felt really relaxed on all of the hard efforts, but more importantly I recovered within 20-30 seconds of stopping. Hopefully I can go out and click off some decent splits on Saturday letting the course dictate the pace, but inject a little speed when/if necessary.
Caitlin recaps this run in better detail on her blog.
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1 comment:
ha my all-out speedy pace is your goal marathon pace. glad you recovered after like 20 seconds, whereas it took me like 100 seconds!!! thanks for the company.
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