Track Tempo

Time: 87:05
Distance: 21.43

W/u: 25:37 for 5.43 km
W/o: Paced Meagan for 6 x mile, ran continuous for extra 3km during her rest
C/d: 18:06 for 3.40 km

Meagan's workout tonight was 6 x mile on the Beverly HS track. Her target splits were: 5:40, 5:36, 5:33, 5:30, 5:28, 5:24 all with 2:00 recovery. I figured that in those two minutes I could keep running and get in 600m. I didn't know how long I could keep up the tempo, but it would allow both of us to maximize our time on the track.

I ended up being able to last the entire workout and just ran continues for a little over 12km in 43:21. The windy track forced me to have Meagan take a few turns leading the intervals. I was also slowing on the 600m "rest" sections and came through a few ticks over 2:00 which gave Meagan a little extra rest.

She ran strong and you can see all the mile splits were pretty much right on target.

Split	Time	Distance	Avg Pace
Summary	43:21.8	0.00	--:--
1	5:40.8	0.00	0
2	2:00.3	0.00	0
3	5:34.5	0.00	0
4	2:03.0	0.00	0
5	5:32.7	0.00	0
6	2:02.5	0.00	0
7	5:28.9	0.00	0
8	2:02.5	0.00	0
9	5:29.5	0.00	0
10	2:02.7	0.00	0
11	5:24.6	0.00	0

Meagan's Wave Tempo

Time: 78:07
Distance: 19.15 km

W/u: 21:09 for 4.55 km
W/o: 13 km wave tempo alternating 3:30/km and 4:00/km
C/d: 7:56 for 1.59 km

Meagan and I set out for a workout calling for alternating kilometers at a little faster than 10 mile pace and an quicker recovery pace. I'm sick with some sort of cold that makes my nose run, but I can still breathe. I feel a little run down, but good enough to pull Meagan along for a workout like this.

We warmed up enough to get somewhat warm and started the effort by the Hawthorne Hotel. I had forgotten that I had prescribed this workout in her build up to the Philly Marathon which she absolutely crushed. She actually ran 13 km and then tacked on a hard 3 km effort after. Today, due to the cold, we would start with one of the quick recovery pace efforts.

Splits:
3:54.7, 3:31.2, 3:56.6, 3:32.9, 3:59.9,
3:29.5, 3:58.0, 3:29.5, 4:03.5, 3:34.5,
4:03.6, 3:32.2, 3:56.4 for 49:02.4 and 13.01 km.

Given the cold weather, we'll take it. She was running hard on tired legs and I'm not concerned that it was a little slower than the last time she did the workout. I could tell Meagan was working hard but very much in control. On the other hand, I felt terrible. My hands were freezing and I was having a hard time getting warm. I think it is due to being a little sick. Once the workout was over I immediately ran home which is why the cool down is so short.

Salvaged Workout

Time: 77:57
Distance: 16.80 km

W/u: 28:14 for 5.50 km
W/o Target: 4 x 400m, 5km tempo, 5 x 2 mins
C/d: 11:14 for 2.25 km

The workout tonight called for some opening 400s to get the legs and lungs opened up, a short tempo for some aerobic work and then some hard 2 minute efforts to close things out on tired legs. The workout got shot to hell when we had to make a pit stop just before 2 km into the tempo. I had to adjust on the fly at the top of the hill on the Neck to try and salvage a decent workout.

Splits:
84.3 (76), 84.6 (76), 80.8 (78), 83.5 (2:01);
3:33.8, 2:53.7 for .81 km
(6:15)
3:33.8, 3:35.2, 3:35.9, 3:33.5 for 38:29 total and 9.05 km

I wasn't happy to have to stop during the tempo but those things happen. I inflicted a little punishment by keeping the pace hard for a remaining 4km of work. I was pushing on the uphills trying to build a gap to see how Meagan would respond. She ran tough and was able to get in a good hard effort that will serve her well the next time she toes the line.

Harvard Track Tempo and 400s

Time: 91:35
Distance: 19.50 km

W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km

Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.

The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.

Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds

Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around

76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6

I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.

The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.

I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.

My Very Own Palm Springs Workout

Time: 87:33
Distance: 21.33 km

W/u: 24:52 for 5.39 km
W/o: 2 x 5 km at ~3:20/km (w/ 3 mins rest)
C/d: 26:36 for 5.59 km

The goal for today's workout was to run 2 x 5 km at what I hope to be marathon pace later this spring. I didn't want the effort to be too difficult as I haven't been focused on my training as of late. The pace was meant to feel up tempo but relaxed so as not to visit the well.

Splits:
3:19.52, 3:19.58, 3:18.88, 3:16.90, 3:20.49 for ~16:36
(3:04)
3:17.40, 3:20.33, 3:15.10, 3:15.86, 3:17.09 for ~16:25
36:07 for 10.35 km

The good from the workout is that my second 5 km was faster than the first and I felt relaxed running around 3:18-3:20/km. The bad from the workout is when I tried to push on the slight downhill section from 1.5 km to 3.9 km all I could manage was 3:15 efforts. It felt like I was running much faster in terms of turnover meaning my legs aren't used to moving that fast. Aerobically I was very content and comfortable in those ranges, but I'll have to do some speed work to get used to spinning the legs faster in order to get back to feeling relaxed at 3:00-3:10/km.

I have to remember that it's only January 2nd. I'm healthy, ready to train hard and have lots of time before any race.

MRN's Last Big Trials Workout

Time: 98:31
Distance: 23.65 km

W/u: 16:09 for 3.40 km
W/o: 3 x 1 km @ 3:45/km (1 min rest), 10 km tempo @ 3:50/km (3 min rest), 3 x 1 km @ 3:40/km (90 sec rest)
C/d: 11:48 for 2.46 km

On the drive from San Francisco to the SFO airport I got a call from United saying our flight had been canceled. With no other flights arriving in or near Palm Springs before midnight, we opted to travel to San Jose to stay with my aunt Emily. In the morning we would use the bike path that runs between San Jose and Los Gatos as the site of Meagan's last big workout before traveling to Houston.

On tap was a workout consisting of 3 opening kilometers at marathon pace to get the body into a rhythm. Next would be a 10 km tempo just above marathon pace to to add some distance and get used to running fast without exerting or pushing too hard. We would end with 3 kilometer repeats at just below marathon pace to practice running somewhat fast while being somewhat tired.

Here's how it went...

Splits:
3 x 1 km - 3:43.63 (62), 3:41.02 (61), 3:50.81 (2:01);
10 km tempo - 3:51.2, 3:54.1, 3:52.5, 3:48.4, 3:51.5, 3:49.7, 3:46.7, 3:48.1, 3:47.1, 3:46.0 (3:02);
3 x 1 km - 3:36.47 (91), 3:41.18 (91), 3:36.05
Total - 70:34 for 17.79 km and 3:58/km average

...pretty well. Like really well. The splits aren't overly impressive from a speed standpoint, but the comfort level at which Meagan hit those times was amazing. She was sharp right off the line on the opening 3 kilometers, the third of which included a slight detour due to a missed bridge crossing. No real worry on it showing up a little slow. The 10k tempo is what impressed me the most as at multiple times she verbally announced that, "I'm bored." I think the total time of the 10 km was around 38:15 which would have been her PR in 2008. The final 3 kilometers really showed her fitness as the pace was quicker than prescribed and yet she didn't sound any more exhausted. She was recovering within 30 seconds and hitting mid-3:30s with ease.

For the last real workout before the Trials, I think she's more than ready to have a great race.

Gearing Up for the Trials

Time: 102:38
Distance: 23.71k


W/u: 20:26 for 4.01k
W/o: 3 x 20 minutes with 3-5 minutes rest. First half of each interval at 10k-21k pace, second half at marathon pace.
C/d: 12:32 for 2.67k


I reviewed Meagan's training schedule and wasn't thrilled with what I originally wrote down several weeks ago so I reached out to my former teammate Jeff Gaudette. We chatted a bit about his online coaching business and Meagan's training. He got the sense that I wanted Meagan to touch on all systems during this workout so he suggested doing something where she would run hard at the start of the interval and then back off to marathon pace the second half to practice clearing the system of lactate. It also teaching running fast and relaxed (marathon pace) while tired.

The workout would consist of running three 20 minute segments with ample recovery in between. The focus would be on running hard for the first 10 minutes and then falling back into a rhythm of marathon pace. I wanted the loop to be as flat and fast as possible, but the best we could do was the first part of the neck loop. The first 2k is perfectly flat with the wind at your back and then there is a climb and false flat. First seven minutes would be ideal, next minute would be tough and then two more minutes of hard running before getting the chance to "recover."

Interval #1 (5.38k total): Meagan was ready to roll despite it still being dark and having a minimal warm up. I took out the pace and she ran right beside me almost wanting to pick it up. She fell a half step behind and let me bring her through the opening kilometers right on pace. Given the hour, I wasn't too concerned with pace and just wanted it to be around 3:40/k. The hillier third kilometer was covered at an honest effort (3:46 pace) which would be the fastest on the day.


The second half of the interval was a little over marathon pace, but nothing to be concerned about. Everything was in control and it was windy heading back to the start line. The loop provided a long downhill section right at the start of the recovery period. Meagan sounded comfortable a step behind.


(4:30 recovery)

Interval #2 (5.36k total): The second interval started out a bit quicker than the first through the opening 2 kilometers. Due to more fatigued legs Meagan climbed the hill a little slower, but not by much. Her recovery section was a little slower with the two closing kilometer splits at 3:52. Not terrible, but they could have been a few seconds faster. She was still running strong and in control so I wasn't worried.


(5:00 recovery)


Interval #3 (5.41k total): The final interval was certainly the toughest for Meagan, but she continued with a strong effort. The opening kilometers were the slowest on the day, but I think the wind had shifted a bit. She made up for it by running the fast recovery splits on the morning. The final 20 minutes were probably run closer to a tempo effort based on pace, but there was certainly a different outlook on each when viewing the first half as hard and the second as easy.


We ended up covering a little more than 10 miles in less than 70 minutes even when including the long rest periods.


Splits:

Split	Time	Distance	Avg Pace
Summary	1:09:40.2	17.03	4:05
1	3:35.1	1.00	3:35
2	3:35.8	1.00	3:36
3	2:55.8	0.78	3:46
4	3:48.4	1.00	3:48
5	3:50.1	1.00	3:50
6	2:16.4	0.60	3:49
7	4:30.4	0.54	8:25
8	3:32.4	1.00	3:32
9	3:36.1	1.00	3:36
10	2:54.2	0.75	3:51
11	3:46.5	1.00	3:46
12	3:51.5	1.00	3:52
13	2:22.0	0.61	3:52
14	5:00.2	0.34	14:48
15	3:36.8	1.00	3:37
16	3:38.7	1.00	3:39
17	2:47.0	0.73	3:50
18	3:48.7	1.00	3:49
19	3:41.0	1.00	3:41
20	2:30.1	0.68	3:40
21	:03.0	0.01	6:52