AM - 9 miles. 4 mile AT Tempo in 23:02 (5:45/mile avg). Tempo loop.
Baseline established.
Comments
From Yasir on Tue, Dec 02, 2014 at 07:46:20 from 99.20.240.112
champs are made when everyone else is taking time off.
From Matt Schreiber on Tue, Dec 02, 2014 at 20:49:51 from 66.17.102.175
4 mile AT must be your go-to.. It's funny that we all have one, and they're probably all different.
From Jake K on Tue, Dec 02, 2014 at 21:06:11 from 98.202.128.218
I was actually being a little tongue in cheek with that baseline comment... meaning the baseline is pretty low right now.
10+ mile AT is usually a pretty good go-to / indicator workout for me. Got a while until I build back up to that level :-)
From Jason D on Tue, Dec 02, 2014 at 21:12:00 from 68.80.27.222
Lots of time (but you know that). When I do a short workout after a marathon I appreciate the fitness I had and know I will get there and beyond again.
My first aerobic tempo back I try to run 8 miles, then quickly realize I should stick with 4-6 (except that time I ran 8 at 6:25 pace over ice when I was 10 lbs over racing weight and had been injured for several weeks).
From Matt Schreiber on Tue, Dec 02, 2014 at 21:14:16 from 66.17.102.175
Well at least the type of workout was there. :) I'm sure it was nice to take a few easy weeks - well deserved!
From Jake K on Wed, Dec 03, 2014 at 06:11:27 from 98.202.128.218
Matt, the other (simple) one I like as I get closer to racing is 6x1 mile. That gives me a good ballpark of 10K/HM fitness. But that's also a long ways off. I'm aiming for a first race of 2015 in February.
I know what you mean Jason. You definitely appreciate the fitness you had! I'm starting this next buildup even more conservative than I did for Chicago, partly b/c I have almost twice as much time, and also b/c I want to make sure I don't cross HT (hamstring threshold).
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