Long run with 2x3 mile tempo, and one hour of running in between sets. This is a workout from the Jack Daniel's Running Formula *Elite* marathon training programs. I am really not good enough for all of the elite workouts, but I'm modeling this training cycle more off of this schedule, and of course by my own ideas of how I should train, which is heavily influenced by my running buddies on the blog. Ok, so I met Ali at 5:45 at her house. It was nice to start the long run so late in the morning, since it was a cold morning, 27F to start. Not too much wind. We run toward the stake center, I use a portapotty at about a mile (despite successful star earned at home - great a long run with the "runs"). We met up with the 6am group after 1.7 miles. Stretching, then 3 miles to the 6:30 meeting point, at the Bishops storehouse (mile 1 marker of the SF half marathon for those who have run it). I hit the bushes again. TylerS didn't show (I wasn't sure if he would), so I am on my own for speed. I start my first 3 mile tempo. This is mile 1 - 4 of the SF half, except at the turn right before 4 mile mark I turn left instead of right to go uphill instead of downhill. This stretch is gradual uphill, except a steep uphill in the second half of the fourth mile, so I knew my splits would be slower than my overall goal (goal if the whole thing had been pancake flat) of 6:05. 1 - 6:08 2 - 6:20 (wanted to keep it at 6:15, but close enough) 3 - 6:22, 18:50
Oh did I mention I am borrowing Clay's gps watch, "Try now, pay later". It it a 205 and really cool, though it was set to scroll pages, which is really nice for easy miles but not so great when all I care about is lap pace. I then took another potty break, then met up with the group, had water and gu, and ran around the golf course loop, then down powerhouse road and back, another gu (at 14.3 miles now), stretching (right ham tight since first three miles), a little more jogging, then started my last three miles on the exact same course, opposite direction (slight downhill for .25, steep downhill for .25, flat for .5, then slight downhill for last 2 miles): 1 - 5:50 2 - 5:55 (I told myself to not worry about the last mile, focus on good split for this mile, and the last mile will take care of itself) 3 - 5:53 (with .9 to go I am wondering why I told myself to not worry about the last mile, but told myself to run strong, the workout had been excellent to this point and this is what marathoning is about, running fast when tired). 17:38 for three miles 36:28 for 6 miles, 6:05 ave baby! About 3.5 cool down miles to get 21.
85 miles baby! And I am back! I did a hard workout by myself. My psychology was much better than on Wednesday's tempo, so I just need to keep up the positive thinking and be tough. It's hard to workout on my own, in the dark and cold, but I guess I relearned that I can today, and if I need to all winter, then I will. ave pace 7:47 weight 122 endurox, stretching, ice bath
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