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.

Harvard Parking Lot Workout

Time: 73:36
Distance: ~16.19 km

W/u: 18:39 for 3.79 km
W/o: 6 x 1km, 4 x 500m
C/d: 11:59 for 2.33 km

The first workout back for 2013 is in the books. It was rather light as the main focus was for Meagan and Emily to get in some more serious running. I obliged to drag them around the parking lot of the Harvard Athletic Complex aka the Sheatock Loop. It's a roughly 1200 meter loop that is mostly lit, ice and traffic free. There was a group doing 3 x 2 miles on the Harvard indoor track which might sound appealing except when thinking about it as 3 x 16 laps. No thanks! That's a hip injury waiting to happen for this guy.

The purpose of the workout was to see where Meagan's fitness is at going into a more speed based spring. I used it as a way for me to feel comfortable running uptempo and in control. We dragged a kicking and screaming Emily Kroshus out the door who, of course, is never nearly unfit as she says she is.

Splits:
6 x 1km
3:32.9 (1:27), 3:31.3 (1:30),
3:25.0 (1:33), 3:26.7 (1:30),
3:24 (1:30), 3:21.5 (3:32);

4 x 500m (estimated by looking at split on Garmin)
1:39.8 (1:31) - 3:16/km pace
1:41.6 (1:31) - 3:15/km pace
1:38.6 (1:32) - 3:14/km pace
1:38.9 - 3:13/km pace

It was a solid workout for both Meagan and Emily. I felt comfortable leading them through the opening intervals. The paces fluctuated just a little depending on the wind and how hard we started off the line. I don't think Meagan is any less fit than she was a few months ago and Emily has to be one of the toughest runners I know.

Workout Around the Neck

Time: 75:12
Distance: 19.37 km

W/u: ~16:28 for ~3.50km
W/o: 1k, 2k, 3k, 2k, 1k, 1k all with 2:00 rest
C/d: 16:13 for 3.36km

I haven't blogged in quite some time, but training has been going well. I've been running a lot, not working out a ton, but definitely getting in the distance. I'm starting to feel somewhat fit again but know I need to start hitting the workouts if my fitness is going to improve significantly.

My hope for this workout was to get the body familiar with running hard again. I can lock into 3:20/km with little problem mainly because that is Meagan's pace when she runs harder workouts. I wish she could run 3:10/km and just think how much fitter I would be. I have been struggling when trying to run in the 3:10 to 3:15 range so this was to put me back to working hard.

Splits:
1k - 3:05.7 (2:01)
2k - 3:14.3, 3:14.7 (2:01)
3k - 3:19.9, 3:20.1, 3:19.9 (2:03)
2k - 3:15.6, 3:16.1 (2:02)
1k - 3:09.4 (2:01)
1k - 3:02.0
42:31 total for 12.41km

I pretty much hit exactly what I wanted to during this workout. I worked on maintaining the proper pace during the 1k and 2k efforts and tried to relax during the 3k. I had to refocus a couple of times and not get frustrated when I saw the pace slipping. I'm in the mindset right now where I think these paces should come easier than they are, but I need to keep plugging away. My goal on the final interval was to crack 3 minutes but I came up a little short. I ran strong through about 400m and then struggled until 900m when I picked it up to finish just over 3:00. The wheels fell off pretty quickly but I was pleased to finish the workout with splits I had set out for myself.

In other news, our house closed today. I sat through the signing which is terribly boring. I didn't know what to expect, but it wasn't the fireworks and marshmellows that I was expecting. The keys are in hand but some minor cleaning needs to be done. I don't know when we'll move in as both Meagan and I travel to DC from Tuesday to Friday of next week.

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.

BAA Workout in Boston

Time: 107:31
Distance: 25.46k

W/u: 17:16 for 3.29k
W/o: Run Meagan's 16k tempo (10 miles) while doing 2k w/ group, 1k hard
C/d: 27:05 for 5.41k

Meagan and I drove into Boston this morning to meet up with some of the BAA women and their coach, Terry Shea. I had put on Meagan's schedule a 10 mile tempo at 6:05 to 6:10 pace which was similar to a workout Emily Kroshus (formerly of Princeton) would be doing. This morning we would also be having the company of former Stanford standout, Teresa McWalters, joining us for a loop around the Charles. I didn't get in my workout yesterday, so I would be running 2k with the group and then accelerating for 1k, backing off to let the group catch me and repeat.

After a brief warm up we made our way to the start of the loop with the agreement to start with a relaxed opening mile. Off the line the group was crawling. It felt like we were all just out for a run and not there to put in work. I was immediately in front by about 5 meters and soon backed off so as to not be labeled a half-stepper. We split the opening kilometer just over 4 minutes and the mile around 6:25. The pace picked up soon after their first marker and we were running strong as a group.

The second kilometer beep came and I took off with a quickened stride hoping to run somewhere between 3:00 and 3:07/k. My plan for a workout within a workout was going well as the group would catch up to me after about 500 meters of easy running. I would resume with the group until it was time to pick up the pace again.

Since Meagan had a group to run with, I didn't feel as obligated to set the pace or ensure she was hitting the appropriate splits. She looked strong running behind Emily who would add on an extra loop for a great workout after a really short warm up.

Splits (mine):

Split	Time	Distance	Avg Pace
Summary	1:03:10.8	16.76	3:46
1	4:01.0	1.00	4:01
2	3:53.6	1.00	3:54
3	3:08.2	1.00	3:08
4	4:26.3	1.00	4:26
5	3:40.2	1.00	3:40
6	3:04.7	1.00	3:05
7	4:27.1	1.00	4:27
8	3:43.3	1.00	3:43
9	3:04.9	1.00	3:05
10	4:28.8	1.00	4:29
11	3:46.1	1.00	3:46
12	3:02.3	1.00	3:02
13	4:25.0	1.00	4:25
14	3:49.6	1.00	3:50
15	3:01.7	1.00	3:02
16	4:20.7	1.00	4:21
17	2:47.5	0.76	3:41

I'm pleased with my ability to change gears so to speak and run a respectable pace. Aerobically I felt really good the entire way and my legs felt a little more accustomed to the pace than in previous workouts. My 5 hard 1ks ended up being 3:08.2, 3:04.7, 3:04.9, 3:02.3, and 3:01.7. My overall average ended up being the same as Meagan's as we both ended together at the 16.76 mark (roughly 10.4 miles). Two workouts in the right direction for our respective training plans.

Bombed It!

Time: 65:05
Distance: 14.76k

W/u: 21:18 for 4.55k
W/o: 6 x 1k in 3:00 w/ 2 min rest

The hope for this workout to get in some work so I don't completely get embarrassed down in Austin. I wasn't expecting much, but this was an absolutely abysmal showing. I never felt relaxed aerobically and my legs couldn't handle the pace. I hope it was due to the colder morning and my body wasn't warmed up or awake. I know I can handle this type of effort as the pace isn't ridiculous.

Splits:
3:07.5 (2:01), 3:09.0 (2:00), 3:14.5 blah!

Ran 30:16 home to lick my wounds and do some strides.

NYC Central Park Workout

Time: 109:08
Distance: 24.22k

W/u: 38:15 for 8.03k
W/o: 8 x 1k in 3:30 w/ 2 mins rest
C/d: 22:36 for 4.45k

Meagan and I got to sleep in this morning at my former teammate's house in Chelsea. We had a leisurely morning of tv, blogs and coffee before heading out for a workout in Central Park. I wanted to have her get in a nice extended workout which worked out perfectly as we ended at the reservoir. We even got to take in the ING NYC Marathon energy surrounding the finish line. The majority of people lingering around were European runners who seemed to be a part of a running vacation group. It was hard not to be pumped up to be surrounded by such a buzz. I was certain was going to crush this workout, but I guess the busy week of work and traveling finally caught up to her.

I wanted to run continuous loop around the reservoir, but after weaving through numerous walkers/joggers on the first interval I shifted the effort to the carriage trail. The footing isn't as nice and a little hillier, but nothing making the 3:30/k time goal out of reach.

Splits:
3:32.8 (2:01), 3:35.7 (2:01), 3:36.4 (2:01), 3:38.5 (2:04),
3:39.8 (2:01), 3:41.4 (2:01), 3:44.6 (2:00), 3:24 (2:01), 3:03.4 for 48:17 total and 11.74k

That last split is when I decided to tack on one more and see what would happen if I opened the legs up. I felt pretty good clicking off a strong effort, but it was probably mostly downhill. My lungs felt good, not so much the legs. They aren't used to turning over that quick yet. Meagan didn't impress this morning, but she finished with efforts all faster than marathon goal pace.