Sisu Project Fartlek

Time: 64:10
Distance: 15.20 km
Pace: 4:13/km
Map

My buddy Matt Germain from the Sisu Project came to Salem for a run this morning. We met up at my place and ran a nice warm up through the Salem Willows. He had a fartlek of 1-2-3-4-3-2-1 on tap with 2 minutes rest. I was there to provide some company and open the legs up for tonight's workout with Meagan.

Splits:

7	1:01.6	0.31	3:21
8	2:00.0	0.44	4:32
9	2:02.1	0.61	3:19
10	1:53.0	0.42	4:29
11	3:05.2	0.90	3:26
12	1:55.3	0.42	4:36
13	3:27.6	1.00	3:28
14	:35.6	0.17	3:29
15	2:02.6	0.46	4:27
16	3:01.1	0.87	3:27
17	2:00.0	0.42	4:44
18	2:02.1	0.62	3:17
19	1:03.1	0.19	5:28
20	1:02.7	0.32	3:14

I felt good on the hard intervals and let the pace come based on feel. Matt has been struggling with his running as of late, but he ran tough today. It was nice helping his fitness and encouraging to be a part of the Sisu Project for a morning.

Meagan's Pre Race Workout

Time: 64:18
Distance: 14.89


W/u: 21:45 for 4.56 km
W/o: 3 x 5 mins (2 min), 3 x 1 min on/off
C/d: 16:07 for 3.60 km

Meagan and I warmed up to the Salem Willows for her final mini workout prior to the Mercedes Half Marathon. The 5 minute efforts were designed work down from 3:40 pace to 3:35 pace.

Splits:
3:38.6, 1:23.2 (3:42 pace),
(2:01 rest)
3:36.6, 1:26.2 (3:34 pace),
(2:02 rest)
3:34.5, 1:28.2 (3:36 pace),
(2:06 rest),

62.3 at 3:20 pace, (61), 61.9 at 3:20 pace, (61), 61.2 at 3:09 pace
26:26 total for 6.73 km

Meagan handled the workout well and sounded in control while running the 5 minute intervals. She should be ready to roll in Birmingham.

Early Morning Marblehead Fartlek

Time: 89:54
Distance: 19.06

W/u: 25:21 for 4.29k
W/o: 5 x 3 min (2 min), 5 x 2 min (1 min), 5 x 1 min (30 sec)
C/d: 16:47 for 3.22k

It was an early start to the morning when the alarm went off at 5 AM. Meagan and I were out the door around 5:40 AM to start warming up for what would be an effort based fartlek around the neck. I somehow coordinated this workout with the KNA sales meeting which was forward thinking on my part as she easily could have been doing something more stressful like 8 x mile. Fortunately, that wasn't the case and we had the slight luxury of not having to hit any demanding splits.

We warmed up from the fort to Beach St. where we stashed our jackets in the bushes as the morning was relatively nice for this time of the year in New England. After some light stretching we were off with me setting the pace out to the neck and Meagan following closely behind. We would be making two loops of the neck and ending near the start.

Splits:

Split	Time	Distance	Avg Pace
Summary	47:46.6	11.55	4:08
1	3:02.5	0.84	3:38
2	2:01.2	0.39	5:08
3	3:03.4	0.84	3:39
4	2:02.2	0.39	5:16
5	3:01.4	0.82	3:40
6	2:01.7	0.41	5:00
7	3:01.7	0.86	3:32
8	2:01.3	0.39	5:11
9	3:01.1	0.81	3:45
10	2:00.9	0.38	5:21
11	2:01.2	0.56	3:37
12	1:01.8	0.19	5:24
13	2:01.8	0.53	3:51
14	1:01.4	0.19	5:32
15	2:02.3	0.56	3:40
16	1:01.4	0.20	5:14
17	2:01.1	0.57	3:31
18	1:01.1	0.19	5:21
19	2:01.3	0.52	3:54
20	1:01.8	0.17	6:00
21	1:02.1	0.28	3:40
22	:31.7	0.08	6:21
23	1:00.5	0.29	3:30
24	:31.8	0.09	5:53
25	1:01.7	0.29	3:35
26	:31.0	0.09	5:58
27	1:01.3	0.28	3:36
28	:31.7	0.09	6:04
29	1:01.9	0.28	3:38
30	:00.4	0.00	0

It was a solid effort and I am pleased at how Meagan was able to run strong as such an early hour. She was averaging well under 3:44/k pace for most of the hard efforts. The terrain of the neck definitely played a role in some of the splits, but overall the exertion level remained the same. Just another workout in the books for her as the marathon trials quickly approach.