AM: (11.5 miles, 1:36:47). 27:57wu/28:27cd. 3 x 2000 w/2:30 recovery + 3 x 200 w/200 recovery. Goal (according to the McMillan running calculator: 6:44-6:58 pace/mile). I thought to myself, "well, you don't have a lot to gain with this workout, but you do have a lot to lose, so lets just shoot for 7:00 pace -- since the calculator seemed to be a little fast 4 weeks ago". What I meant by "a lot to lose" was that it is unlikely that this workout was going to give me any huge fitness benefit, but given that my old tired legs probably need a lot of recovery from the past two cycles of training (2 marathon cycles really - since I missed the marathon in March), I could over do it. My guess is thatt Greg puts these in my schedule so that the taper is still similar to my previous schedule (in terms of workouts on TTh and every-other Sunday) - but at a lower volume. These sorts of workouts keep your legs remembering turnover, while not really very stressful. 6K @ 10K pace with recovery inbetween is not quite lactic threshold. Anyway -- it went better than I could have anticipated, given that although it was not what I would call "easy" - it was not pushing it either (certainly not as hard as the 800s last week): 8:44 (6:59AP), 8:41 (6:56AP), 8:40 (6:56AP), then some pretty slow 200s in :49, :48, :49. It was pretty windy down the backstretch, and as usual, I did not seem to make up much time with the tailwind on the homestretch -- but, luckily, it was a short workout! PM: easy 4. Thinking about you all.
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