I originally planned a fartlek workout for today, but Teren stayed home this morning so I decided to take advantage of perfect weather to run a track workout. I ran a tempo just the other day, and I have a. ong run with Jen Hughes tomorrow, so my goal was to get through 10 x 1k with 2 minute recovery. I gave myself a leeway of 3:30-3:40. ( Big spread, I know. ) I ran a 2.5 mile warmup and 4x 200. I could tell by the 200's that marathon legs have set in. Workout: 3:33 3:33 3:33 3:32 3:32 3:32 3:31 3:31 3:32 3:29 I am pretty happy with this workout. It's not blazing, but I felt like I could run it forever. Much better than my mile repeats last week. I was actually recovering in 60-90 seconds. So maybe the goal next time will be to cut the recovery. Only a mile cooldown because Teren had to go to work. FYI: Similar workout about ten weeks out from St. George. 65 mile week. 17 mile long run at the end of the week. 7 mile tempo three days before. As opposed to 80 mile week, 21 mile long run, 9 mile tempo two days before. 8 x 1k. 400 m jog recovery. 3:27, 3:29, 3:31, 3:29, 3:31, 3:31, 3:35 Compare and contrast. |