Very very lucky to have TylerS and MattK come and workout with me. Thank you so much guys. And sorry you had such a rude introduction into the SF wind Matt. The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace). So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon. This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was. The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace. We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout. The course is SF Golf Course 5M. | | Pace | Ideal pace per course tool
| Descript | Mile 1
| 6:27 | 6:14 | Downhill piece within, conversational, easing into it
| Mile 2
| 6:35 | 6:31 | Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
| Mile 3
| 6:45 | 6:37 | slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through
| Mile 4
| 6:38 | 6:58 | Uphill, but have some tailwind (probably why split is faster than course tool projection)
| .2
| 6:02 pace
| na | steep downhill
| | .8 | 6:02 pace
| na | gradual downhill, gear switch to faster tempo pace
| Mile 6
| 6:49 | | turn around and do loop backwards, gradual, then steep uphill
| Mile 7
| 6:24 | | downhill but headwind
| Mile 8
| 6:19 | | slight downhill, MattK joins, tailwind off and on
| | .21 | 6:22 pace
| | slight downhill, some tailwind
| | .82 | 5:57 pace
| | slight downhill (SF riverbottoms road), MattK stays with us
| Mile 10
| 6:38 | | flat, and "nice" uphill portion to get to Osborn's
|
So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace. Not too shabby. The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool. We had to do a hilly course so as to not lose Matt, and it's good to make the workouts tough. It was tough to gear change but I've been wanting to do this kind of workout for a while. I am very grateful to have two buddies to do it with, I don't think I could have mustered up the strength alone. Tyler is running particularly strong, I think he could have done the workout at least 10 sec/mile faster if he had had a partner who would/could have run faster. Matt had some fatigue issues and he's not sure why. Hopefully he can figure that out. I appreciate him driving down to run with me. I ran the last three miles with Steve K. He's really cool and enjoyed talking with him. overall ave pace 7:21 weight 122 endurox, stretching, ice bath (trembling so bad in it), hot shower Mileage this week was cut back. Will hope for/shoot for 90 for the first time ever next week.
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