Yup, you read that right...4.8 - gotta save that last .2 for Saturday. The fearless (and wonderfully well-read and SMART) leader of the BBK's, Cheryl, found the perfect workout for us today. It was a small group, just Cheryl, Peggy, Debbie and me. We had a wonderful nice and easy warm-up for about 2.5 miles, then back down to Bingham HS we did 30 sec on/ 30 sec off pick-ups. I felt pretty cool, because I was keeping up with Peggy :) obviously I was putting more work into the pick ups than she was. It really felt GREAT to open it up and pick up the downhill. WHHEEEEEE! I'm so ready! Looks like the Garmin had me reaching low 6's and high 5's. I tell ya, effort certainly didn't feel like that! I would've guessed more like low 7's high 6's. I guess that is what a taper does for you :) Then we hit the track for the 'workout'. Cheryl and Peggy had done this before SGM in the past and felt that it really helped all who did it, so I trusted my fearless leaders that this will be good for me! It is a 'carb depletion' workout. We did 2 X 400's all out, with a good recovery in the middle. You wanted to be recovered, but not have the HR drop all the way - still warm. First 400 I started out WAY too fast. Which is evident by the Garmin catching me under a 5:00mm for over 20 seconds. Yeah, by the 200 mark I was done. Still finished in I think around a 1:20ish. I was smarter the second lap and didn't try to keep up with Peggy out of the gate :) work hard for a strong finish. During this lap I spent a full minute under a 5:06 pace. Finished the lap as well in 1:20ish. Didn't have as strong a finish as I'd hoped, but I'm still just amazed that I held that low of a pace for so long! I felt strong and the best news Cheryl gave us: you don't have to EVER run that fast in the marathon! :) We did some cool down for everyone to help me get to my .8 - it was a great morning run! Oh, I forgot about the most important part of the workout. Right after you finish you are to down a carb drink to push the carbs into the body and refuel. So I had 40g of carbs down the hatch - liquid form - before the cool down. I'm feeling strong and confident. I wish my heel/PF wasn't bugging as much as it is, but you know...it hurts to a point, then it doesn't hurt any more. I'm stretching, icing, rolling Nsaid-ing and doing everything right. So, I just have to wait and be patient - and shut out the pain on Saturday. AP: 8:40 splits: 9:37, 9:01, 8:27, 6:56 (remember, only 1/2 of this mile was the sprints!), 9:27 (last .8) I can't wait for Saturday, I really can't. I want this so bad...I feel the need to be "bona-fide BQ" a 10 minute cushion on it would be great, but more than anything I just want those initials. I want to say I qualified. So...I can't get in, because I'm too slow, but I don't care! I just want that BQ!!! Carb load and fuel day! Today is the day. What you put in today is what your body will use Saturday. Feed it wisely! :) I just can't wait!!!!!!!
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