Marblehead 10k Track Workout

Time: 94:58
Distance: ~19.66 km

W/u: 20:26 for 4.01km
W/o (MRN): 12 x 800 w/ 2:30 rest
W/o (JSK): 8 x 1200, 4 x 800
C/d: 15:36 for 2.85km

Meagan is racing the 10k in a few weeks at one of the New Balance Twighlight meets and this workout was geared toward her being ready. I looked over her training from 2010 when she ran under 35 minutes three times in less than 8 weeks and noticed there were several workouts consisting of 25 x 300, 12 x 800 (twice), 6 x mile and some predator runs. The 12 x 800m workout was one she nailed a couple of times so I put it on the schedule to give her something to compare her fitness.

I was playing queenmaker for 800m and then I would pick up the pace for 400m in hopes of getting a bit more of an effort in case I ever want to run fast again. It was a nice way to add some of my own pace work and still help out the one who is looking to race soon.

Splits:
2:36.8, 73.1 (77); 2:36.2, 72.2 (79); 2:36.9, 73.9 (79); 2:34.7, 74.9 (78);
2:36.5, 74.2 (77); 2:36.2, 74.9 (78); 2:35.4, 75.0 (76); 2:34.6, 72.9 (79);
2:36.6 (2:30); 2:34.55 (2:30); 2:35.6 (2:31); 2:34.5

Meagan ran really well and I'll take it. I felt pretty comfortable picking up the pace for 400m hitting sub-5 minute pace. Nothing crazy for me and a sign that the fitness is there for her. I think her average would be 2:35 low which is comparable to some of her workouts from 2010.

Time: 84:18

Distance: 18.55k

W/u: 21:15 for 4.43k

W/o: 6 x 1200m (200m @ mile pace, 600m relaxed, 400m @ 3k-5k pace) w/ 400m jog

C/d: 26:22 for 4.92k

After bagging the hill workout yesterday I was feeling a little guilty about not getting in a solid effort. It just so happened that the manager of Fleet Feet Winston-Salem was running 6x1200 meters this afternoon and asked if I was game. Definitely.

I was able to mimic the hill workout by running split 1200s where you run hard for 200 meters, back off and run relaxed for 600 meters and then attack the final lap. My buddy Rich is gearing up for the Atlantic City Marathon and his training plan called for this workout. He would be running an even pace and would pass me as I recovered during the middle 600 meters.

Splits:

30.01, 2:03.90, 68.18 (2:15),

31.43, 2:15.77, 67.27 (2:27),

31.75, 2:21.23, 66.51 (2:39),

31.74, 2:18.36, 68.07 (2:25),

32.72, 2:29.44, 66.84 (3:12),

31.95, 2:23.55, 63.25

36:41 total for 9,200 meters

I was pretty stoked about this workout, but now looking at the splits objectively I don't know what to think. I would have liked my middle 600 meters to stay closer to the 2:15-2:20 range (6:00 min mile pace). However, I am happy with the opening 200 meter splits and closing 400 meter splits. I felt good today and strong. My stride felt efficient and that had power when I needed it.

My right foot continues to give me some problems but it wasn't too uncomfortable today. I definitely had some extra adrenaline because I was hitting some good splits and running with Rich. It started raining about halfway through the workout and the track became a little slippery which wasn't good for my sore right peroneal tendon. I managed to complete the workout and jog back to the store without limping or wanting to stop and walk.

This is the training that I want to be doing.

Ladder Workout

Time: 73:18
Distance: 10.5 miles

W/u: 20:09 for ~2.5 miles
W/o: 2400m, 2000m, 1600m, 1200m, 800m with 400m jog. Or, think of it as 6 laps, 5 laps, 4 laps, 3 laps, 2 laps.
C/d: 15:47 for ~2 miles

Last night Meagan and I were coaxed into joining big John Nedlo for a workout at the Mt. Pleasant HS track. It was actually a decent facility with a turf field and bleachers set close to the end zone for optimal Friday Night Lights viewing. This is Texas in the fall after all. I designed a descending ladder workout beginning with 6 laps around the track at 6:00 pace. My hope was for Meagan to pick up the pace as the distance decreased. She did just that and hit...

Splits:
8:55.34 (5:57 through the mile), (2:04);
7:20.37 (5:52 through the mile), (2:04);
5:43.27 (2:10);
4:11.50 (2:11);
2:42.36 for 37:22 total and 9,600 meters (~6 miles)

It was windy on the backstretch and Meagan kept wanting to kick the final 130 meters of the interval. I held her back as much as possible and let her only run hard the final interval. Despite still being a little snotty, she ran well and closed hard.

Working Out with Johnny C at PDS

Time: 77:35
Distance: ~11.50 miles

W/u: 25:32 for 3.15 miles
W/o: 3 mile tempo @ 5:15-5:20, 3 x 1200 w/ splits of 73, 70, 67 for 3:30
C/d: 26:40 for 3.09 miles

I was happy to have John Compton along for the ride on this workout over at PDS. We warmed up from the school down to the Boyce bathrooms and back. The plan was to run a 3 mile tempo in the neighborhood near the school just to tire out the legs and then hit the track for some solid splits. I love workouts like this as I try to survive the tempo and then attack the track business.

Splits:
5:13, 5:17, 5:24 for 15:54 total

(5:36 rest to jump a fence and change shoes)

3:30.38 - 71, 70, 69
(3:00)
3:31.08 - 71, 70, 70
(3:00)
3:28.97 - 73, 71, 64

Don't let the 3 mile tempo splits fool you as the course we ran started off downhill and gradually got harder. The start of the final mile was at the base of a hill and when John and I crested it, we were running 5:45 pace. It took a bit of an effort to get things back on track after that. Our mission was accomplish during the tempo section by tiring the legs a bit.

We hopped a fence and made it back over to the track as quickly as possible. I changed into my flats and geared up for the 1200s. I had a hard time relaxing to start which you can see from the first two intervals. I didn't have the nice 73, 70, 67 progression. The splits were relatively even because I couldn't relax off the line. I was also struggling into the wind on the backstretch.

On the last one I asked John to help me out in the middle. I ran a controlled 73 and then John took over pacing duties for the second lap. It felt like we were walking down the far side of the track, but checking my split at 600m (1:48) told me we were right on. I haven't been able to run off someone's shoulder in a track workout in months, if not years. It felt so much better knowing the work was being done up front by someone else. I was ready to pounce when we hit the bell lap and I smoothly rattled off a 64. This gave me a bit of confidence after having a hard time running 32s yesterday in some 200s.

Furman University Workout

Time: ~70:16
Distance: ~11.32 miles

W/u: 22:55 for 3.01 miles
W/o: 4 mile tempo (5:20-5:25 pace), 5 min rest, 3 x 1200 w/ 3 min rest (laps of 73, 72, 70)
C/d: 16:41 for 2.11 miles

This morning I drove over to Furman University for my workout that combined a tempo run with some intervals on the track. The tempo pace wasn't all that ambitious, but the track work would require the legs to get moving. My goal was to run as comfortably as possible and then bang out the laps on the track with a little more aggression.

I warmed up along the Swamp Rabbit trail system where I was going to do my tempo. I believe it's a new bike path system that has been in the works for a few years out in Greenville, SC. It's a pretty cool set up and I wish Charlotte had something similar.

Tempo Splits:
5:19.67, 5:23:02, (4 sec on the turn around),
5:18.37, 5:09.41 for roughly 21:10 and 4 miles.

Jogged back over to the track, put on my flats and jogged to the start line. (5:48 rest total).

1200m Splits:
3:30.95 (laps of 72, 71, 67)
(3:00)
3:31.98 (laps of 72-73, 71, 68)
(3:01)
3:29.47 (laps of 73, 70, 66-67)

I think this was a solid session. I was a little frustrated at the start of the tempo when I couldn't find a rhythm. The way out was ever so slightly uphill which caused a bit of trouble in locating the pace. I know 5:20 should feel relatively comfortable, but the watch just wasn't agreeing with my legs. I probably ran 5:40 pace for the first 800m and then had to increase the effort to get back on pace. I don't think running in trainers played much of a factor as I was able to clip along the final two miles.

When it was time to hit the track, I didn't know what to expect. The legs wanted to run faster than 72s and I had to hold myself back if I were to close in 70. Each split felt good for 600m and then I started to concentrate as I dropped the pace. On the last interval I think my last 200m was around 32 seconds.

My cool down took my through Furman's campus. Beautiful place they got there. It was nice having the pond/lake to cool down around.

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.