Fast Running Blog

Here is a good look at some of the workouts Brian Sell was doing a couple of years ago. He ran a 2:10:47 at Chicago and a 2:10:55 at Boston that year. His volume isn't much different than some of us but look how amazing the speed workouts are. Crazy! His comments on the side are hilarious and that is the best part. I found this a year and a half ago but it wasn't as funny then. Now that I've ran with some training partners and hammered myself for months I kind of understand his humor. 
Enjoy!

http://www.hansons-running.com/odp/logs/sell.htm  (http://www.hansons-running.com/odp/logs/sell.htm)

Hilarious!  I read the whole thing.  Also some good workouts there and we can compare workout pace to his 2:10:55. 

Michelle you lost me with the "compare workout pace to his 2:10:55". Give me an example: in a story problem form.

Sorry.  Easily done:

On 8/25 he did 3x3 miles at 14:12, which is 4:44 pace, 16 seconds a mile faster than his marathon (5:00 pace from 2:10:55 divided by 26.2).  16 seconds is 5.3% faster than 5:00 pace.  So if my target pace is 6:18 for a flat marathon, my flat 3x3 miles should be 5:58 pace (5.3% faster than 6:18 pace). 

The question I'd have about this workout is if it is at elevation, which it may be since he discusses coming off a trail several times.

The Hansons always train in Michigan, which is around 600'-700' elevation. Despite being fairly uninspiring, low-elevation area, eastern Michigan does indeed have trails.

Sell runs about a 62-63 minute half marathon, so that 3x3 workout was right around his LT. I would look at that workout in terms of LT and half marathon pace, rather than projecting to marathon pace.