AM – 18 miles. LT Shuffle: 8 x 5 / 1 minute efforts (5 minutes LT, 1 minute easy, 1 minute 3K/5K, 3 minutes easy. Repeat x 8. Same idea as last week.). Average pace for the 5 minute efforts was 4:59/mile and for the 1 minute efforts was 4:41/mile. Average pace for the whole run was ~6:05/mile.
PM - 4 miles w/ Andrea. Wheeler Farm loops.
Splits:
|
Rep #
|
5 min effort pace
|
1 min effort pace
|
|
1
|
4:58
|
4:46
|
|
2
|
4:55
|
4:35
|
|
3
|
4:52
|
4:38
|
|
4
|
4:56
|
4:38
|
|
5
|
4:59
|
4:43
|
|
6
|
4:59
|
4:53
|
|
7
|
5:07
|
4:51
|
|
8
|
5:12
|
4:27
|
I fell apart a bit at the end, but I finished the workout as planned because those last two reps were still the most important efforts... that's where the stimulus for adaptation was happening, even though I slowed down. And this was another reminder that you can't let a 4:52 mile accidentaly happen in the beginning of a half-marathon.
Got switched down from the Grandma's Marathon to the Bjorklund Half Marathon this morning. Sarah Culver is the best athlete coordinator in the business!!!
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