7x800 @ 6:49, 6:22, 6:22, 6:11, 6:11, 6:00, 6:00 2x400 @ 5:47, 5:46 1x1600@ 6:49 200m jog between each interval. wu and cd to make 10mi @ 70 mins This workout was inspired from Greg's site. He recommends it 2 weeks out from a marathon. These were meant to be 400's, starting at hmp, 10k, 5k, 3k with 200m rest. I made some changes since I have just over 2 weeks and have had a light week so far. But I did keep 3k paces the same since I felt there is no point to run that fast longer than 400. The turn over felt nice and that was the goal. I felt relaxed for each interval, considering each pace. Running is always fun when you feel good! I'm planning to pace the last 6+ miles at the Provo marathon with my brother in law this weekend. He has the same time goal as I do, so this should fit nicely into my "long run with the last miles at mp" workout. Also, looking at past results for Ogden, it is clear I need to change my goal time. This course is obviously more challenging than some of the other typical marathons around here, perhaps just strategically speaking. I'm also starting to get a good idea of who is running to place...Tee, Devra, Mandy, and Merilee. I'm sure there is more. of the FRB, I think Kelli was planning on it until she got hurt, Julie is in the slam. Cynthia is out, too. I'm excited to run and be inspired by some of these fast women. Hopefully resulting in a PR!
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