Thursday - Speed Work
1. Instead of 10-20 minutes warm up, run .5 miles @ 8:30
2. Instead of running 3 sets of 2X1200, with 2 min between each of the 2 1200, and 4 minutes between sets, run the 6 1200 with only max 10 seconds in between.
3. Run each interval 5-10 seconds faster than goal pace (5-5:05 instead of 5:10).
3. Instead of 10 minutes cool down, run 1 mile @ 8:00.
Consequences:
1. Tasting your lunch again, only 1/2 digested this time. Swearing off turkey sandwiches for a while.
2. Feeling like your legs are melting.
3. Hating every minute of each interval.
4. Not getting any of the "glow" and "post run happiness" that you normally experience during speed work.
Disclaimer:
I thought rushing like this would be better than skipping the speed work this week. I got stuck at work too late, and then had to bring mom to the airport for an international flight. Mom gets nervous about these things. In retrospect, I think doing only the 4 out of the 6 intervals, and doing them the right way would have been much better. Live and learn...
Subscribe to:
Post Comments (Atom)
2 comments:
whewwww that sounds like a doozy of a workout! well good job for getting it done, and good job for learning something :)
have a great weekend!
Hi Ana-Maria, Since you asked for my feedback, this is what I think.
I think if you can pull off a 20-miler at your marathon pace, than surely your race time should be much faster. Having said that however, I don't think you should start changing your training paces as it's likely to cause you to push yourself that much harder. I would continue training at how you've been doing but with the knowledge that you'd probably do better on race day. I would still try to hold yourself back a bit on the long runs though since they are meant to simulate race time for the entire 26.2 and not to practice your race pace. (Save that for your MP runs)
Of course, everything I'm telling you is what I'm saying to myself since I'm practically in the same boat!
Post a Comment