Tuesday, November 15, 2011

Marblehead Track Ladder

Time: 101:07
Distance: 22.24k

W/u: 26:35 for 5.01k
W/o: 3200, 2000, 1600, 1200, 1000, 800, 600, 400, 200 w/ 400m jog
C/d: 16:15 for 3.03k

Meagan and were out the door and off to the sole track in Marblehead for an effort featuring a big ladder breakdown. The pace would start off around 6:00/mile and get faster all the way down to some quicker 600m, 400m, 200m intervals. I wanted the longer intervals to allow Meagan to feel fast but relaxed knowing there are a lot more repeats to come. In my mind the toughest section would be 2k-1k where the pace would need to get fast yet the distance only dropped by a few hundred meters.

After each of Meagan's intervals I would then run a hard 200m while she jogged. We would then run the next 200m together before starting again. This allowed me to have a bit of a workout within a workout. Remember I have that 5k to get ready for.

3200m - 11:50 (with splits of 5:56/5:54), 33.60, (1:40);
2000m - 7:14 (mile split of 5:46), 34.86, (1:55);
1600m - 5:44.28, 33.32, (1:49);
1200m - 4:14.58, 33.62, (1:49);
1000m - 3:30.49, 32.49, (1:54);
800m - 2:44.50, (2:23 rest with a code brown situation);
600m - 2:01.86, 33.97, (1:46);
400m - 76.78, 32.83, (1:53);
200m - 35.22
58:17 total and 14.20k

Meagan ran great and sat off my shoulder the entire workout. We caught some good weather though it was a little windy on the top of the backstraight turn. Most of my 200 meter efforts were into the wind so hitting 33 second splits was acceptable. It definitely felt fast trying to get the legs to turn over at that pace, but I know I have to keep at it in hopes of getting the speed back.

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