Man, I am tired. My alarm went off at 4:20 this morning and it was an incredibly unwelcome sound. But, I dragged my tired self out of the bed, imbibed in a bit of coffee, and headed out for my intervals.
On the docket: 11 miles with 6 x 1000 meters at 5K pace. Recoveries were supposed to be 50-90% of the interval time.
I hopped onto the McMillian Running Calculator to determine the time range I should be able to complete them within. For a 3:25 marathon, the range was 4:07.1 to 4:16.6 for long distance runners. Okay.
It was 49 degrees and dark when I hit the streets. My hammies were barking a little bit and I was dragging. I did a 5.5 mile warmup, during which I repeatedly said, "I should bag the intervals until tomorrow," then "no, this week is very full - just do it!!" Over and over. Fortunately, the good trainee voice prevailed and I took off for my first 1000 meters.
I had my Garmin set on lap pace, and as per usual with intervals, I started out too slow. But after a minute or so, I was able to pick it up some. When the interval completed, I stopped and simply walked for a minute. Usually, I stop briefly, then continue jogging slowly until my timer beeps again, but this time I wanted to focus on the intervals, take 2-3 minutes to regroup and start again. So I didn't run between *most of* them. Instead, I stopped, caught my breath, walked a bit, and then took off again in the next interval. It turned out to be a very good strategy. I am not sure of the exact time of the rests, but I tried to keep it at 2-3 minutes between them.
The rest of the intervals clicked off nicely and I knew I was under 4:30 each (but hadn't really been paying close attention). I did a quick cooldown and turned it in. When I got home and uploaded my data, I was pleasantly surprised:
4:19 (I told you I was a little slow starting) / 167 (AHR) / 192 (MHR)
4:13:44 / 173 / 185
4:14:56 / 172 / 182
4:14:96 / 169 / 186
4:10:96 / 163 / 181
4:11:73 / 174 / 186
Perfect! I am thrilled that I was in the right range. Because I am completely OCD, I checked out the same workout I did 3.5 weeks before Chicago 2009 when I pulled off my current PR.
4:26:57 / 176 / 188
4:28:09 / 184 / 190
4:27:20 / 185 / 190
4:37:94 / 184 / 189
4:38:18 / 184 / 189
4:38:61 / 183 / 189
Woot! Granted, it was 10 degrees warmer and humid according to my running log, but still, I like my numbers this time around a whole lot better! I checked a couple other training cycles as well, and, without completely geeking out with the numbers here, today's performance was stronger.
I know it is just one day / just one workout, but I will hang onto whatever I can to build pre-race confidence! And right now, I feel like I may just be able to pull off a great race yet if I can get these last big workouts in and recover.
Oh, and I so need some more sleep. That will be the big challenge.
15 on tap tomorrow!
4 comments:
Great job!
Those numbers along with all your high mileage training are pointing towards a break through marathon!
I'm excited for you!
Thanks Jen! I am trying not to read too much into one workout, but it seems everything is starting to line up nicely. I really am due for a good race and I so hope it will happen in Chicago this year!
Nice! I SO hope you break 3:25! I think you have it in you this time. Stay healthy this next few weeks and you have it!
Thanks Cindi! I feel very healthy and strong right now. Although WAY sleep deprived - that must change! And my kids/everyone seem to be getting sick. If I can avoid that and rest, I feel like I may have a solid shot at a great race!
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