Meagan's MHD Track Workout

Time: 79:19
Distance: ~15.3 km

W/u: 20:24 for 4.01 km
W/o: 5 x 1k (2:00 rest), 5 x 300m (90 sec rest)
C/d: 20:55 for ~4 km

I was in Marblehead this afternoon getting some items out of the Karhu Airstream and waiting for Meagan to get done with her hair appointment. We planned to head over to the Village track and run a workout, but I was a little hesitant given her relatively recent effort a couple of days prior. Her goals this spring are to run some big PRs on the road and we need to get her dialed in to clicking of 80 secs per 400m. Today's workout called for just that with some faster intervals at the end to run fast on tired legs.

Splits:

Split	Time	Distance	Avg Pace
Summary	38:10.6	0.00	--:--
1	3:22.4	1k	0
2	2:00.8	0.00	0
3	3:21.1	1k	0
4	2:00.2	0.00	0
5	3:19.4	1k	0
6	2:00.6	0.00	0
7	3:17.0	1k	0
8	2:00.5	0.00	0
9	3:18.6	1k	0
10	3:00.2	0.00	0
11	:53.7	300m	0
12	1:29.2	0.00	0
13	:55.2	300m	0
14	1:30.2	0.00	0
15	:54.0	300m	0
16	1:30.5	0.00	0
17	:54.4	300m	0
18	1:30.3	0.00	0
19	:52.4	300m	0

I would say the workout went well and Meagan handled the opening kilometers with a little bit of strain. We ended up averaging right about where we needed to be and then ran faster than expected on the 300s. Overall, it was a good workout and will set her up to run fast in a couple of weeks in Texas and Boston.

Meagan's Morning Redemption Workout

Time: 87:11
Distance: 19.34 km

W/u: 21:06 for 4.32 km
W/o Target: 3 x 2 miles at 3:32-3:33/km to start and getting faster (4 mins rest), 4 x 400m at sub-80 secs
W/o Actual: 2 x 2 miles, 2k, 4 x 400
C/d: 12:57 for 2.56 km

It was time to attempt this workout again after yesterday evenings lackluster performance. Meagan and I were out the door early for a warm up to the Hawthorne Hotel. She seemed ready to put forth a good workout with me playing queenmaker.

Splits:
3:30.4, 3:33.0, 3:30.8, 46.2, (4:01);
3:30.9, 3:30.2, 3:34.0, 44.7, (4:01);
3:31.1, 3:28.3, (4:01);
79.0 (2:02), 81.0 (2:02), 79.6 (2:01), 78.4

53:08 total for 12.46 km (4:16/km average)

The effort put forth by Meagan was strong, but we needed to make a slight adjustment after the second 2 mile repeat. She was running strong for the first 2-2.5 km, but I could tell that the final interval was more of a struggle. I opted to have her just run a 2 km on the final interval and hit the 400s at the right pace. We finished up with her showing a little closing speed and running hard, but relaxed.

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.

NRFTW

Time: 44:38
Distance: 10.37 km

W/u: 11:20 for 2.15 km
W/o: 90 sec hard, 60 easy for 5km total
C/d: 16:18 for 3.21 km

I showed up for the No Rest for the Wicked weekly 5k looking to put in a nice little workout. I have completed 60 seconds on, 60 seconds off before over the course. This week I wanted to extend the hard section by 30 seconds and see how the body responded. For it now being spring, this weather sure doesn't feel like it. There were snow flurries throughout tonight's gathering, but the wind wasn't really a factor.

I didn't get much of a warm up before starting out with the group from the corner of the Hawthorne Hotel. Here is how it went down...

Splits:

Split	Time	Distance	Avg Pace
Summary	17:00.3	5.01	3:24
1	1:30.0	0.47	3:11
2	1:00.0	0.24	4:10
3	1:30.0	0.50	3:02
4	1:00.0	0.25	4:00
5	1:30.0	0.47	3:10
6	1:00.0	0.26	3:51
7	1:30.0	0.48	3:08
8	1:00.0	0.25	4:00
9	1:30.0	0.48	3:08
10	1:00.0	0.25	3:56
11	1:30.0	0.47	3:10
12	1:00.0	0.26	3:55
13	1:30.0	0.48	3:07
14	:30.3	0.15	3:18

I never felt great, but I pressed on making the effort hard. My legs were fairly tired and I didn't have much pop running up the hills. Regardless, I was pleased with doing something more than just running completely relaxed tonight. Looking at the splits, I probably should have backed off on the rest effort and would have run harder on the fast sections.

Meagan's (Pre-Race) Workout

Time: 72:51
Distance: 16.96

W/u: 22:05 for 4.88 km
W/o: 4 x 4 mins (2 mins), 4 x 1 min (1 min), 4 x 30 secs (30 sec)
C/d: 14:18 for 3.02 km

Before we knew Meagan was going to North Carolina to visit accounts this week we had planned for her to race 13.1 New York on Saturday. This workout was intended to be a pre-race workout which I modified to be a little more 5k specific.

We warm up from our house to the Salem Willows and selected a stretch of road that would be really windy and slightly downhill going out and slightly uphill with the wind at our back on the way back. The pace was supposed to be 3:35/km for the 4 minute sections and fast/hard on everything else. Here is what she did...

Splits:

Split	Time	Distance	Avg Pace
Summary	36:28.0	9.06	4:02
1	3:34.0	1.00	3:34
2	:38.6	0.18	3:32
3	2:01.6	0.39	5:13
4	3:30.7	1.00	3:31
5	:32.5	0.15	3:33
6	2:01.2	0.38	5:22
7	3:33.3	1.00	3:33
8	:29.0	0.13	3:37
9	2:02.3	0.36	5:41
10	3:33.8	1.00	3:34
11	:29.8	0.15	3:23
12	2:01.7	0.40	5:07
13	1:04.2	0.33	3:15
14	1:01.8	0.18	5:45
15	1:02.0	0.31	3:18
16	1:01.8	0.17	5:57
17	1:01.5	0.32	3:12
18	1:01.6	0.17	6:09
19	1:02.1	0.32	3:12
20	1:02.4	0.16	6:38
21	:31.4	0.18	2:59
22	:31.1	0.09	5:32
23	:31.8	0.18	2:57
24	:31.6	0.08	6:30
25	:31.9	0.17	3:08
26	:31.8	0.08	6:19
27	:32.6	0.18	3:04