AM: (13 miles, 1:40:49). 28:32wu/28:47cd. Cruise interval workout: 6 x 1000 w/2:30 recovery + 3 x 200 w/200 recovery. Targets, based on my last race which was a whole year ago now, were 4:12-4:18/1000 (approximately 6:45 - 6:53 mile pace). Actual splits: 4:21, 4:15, 4:17, 4:14, 4:15, 4:15 (200s were a mind blowing, slow, 48 secs) I was both disappointed, and relieved. My pacing was all over the map, and I felt it was harder than it was supposed to be; but I got the first track workout out of the way, and I guess it wasn't horrible. So, the targets for this workout were based on Greg's calculator last year (basically they were the paces I was doing in preparation for last year's unrun marathon). After I finished the workout I went to the "new" calculator - and found out that the updated calculator had my target paces as 4:07-4:15 -- yowser, I don't think I could have done these, even if I had known before I hit the track. Even adjusting for the wind (which was not insignificant since a storm is blowing in - weather underground has the wind at 10-13 mph) and my lack of speed work, I don't think a 4:07 would be in the cards for me right now. hmmmm. Last year, about a week from my 1/2 marathon that the current workout was based (e.g., my PR) I ran this workout in: 4:19, 4:18, 4:19, 4:17, 4:16, 4:17 (recovery average: 1:20) + 3 x 200 at 46secs with 1:17 average recovery. Based on the newest calculator, and assuming I am in as good of shape as I was last year (or will be), Greg predicts a high 3:18, almost 3:19 marathon for me. I am a little skeptical that I can do that ... but, man, I would love to run under 3:20. PM: easy 4. Happy Thursday bloggers!
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