Speed work – 5 miles
I know my speed (or lack of) is holding me back. I need to get faster so I can bring my goal marathon pace (GMP) down to a 8:45 min/mile (your GMP should be relatively comfortable since you need to sustain it for 26.2 miles).
Here’s what plan called for: 3×1-mile repeats (at 7:21 pace) with a 1 min RI (rest interval) in between. I went to bed dreading this workout and woke up thinking “just get it done”. I wasn’t too sure how I would handle the 7:21 pace. It seems my body dislikes going faster than 7:45 min/mile! And I new the 1 min RI was extremely unlikely to happen.
I did this run on my treadmill since it was really cold this morning. My first mile repeat was at 7:24 pace and it was tough. I walked for a few minutes before beginning the second one (and probably let my heart rate get somewhat back to normal but oh well). Second mile repeat was at 7:35 pace followed by more walking. Third mile repeat began at 7:35 pace and ended up at 7:41 pace for the last quarter mile. Of course, I warmed-up for 15 minutes and cooled-down for 10 minutes too.
This was a tough one. What a way to begin training! I certainly used adaptive training here 🙂
I wanted to mention this yesterday but forgot…my husband, Matt, is also running the NJ Marathon! Misery loves company. This will be his second marathon (he ran MCM back in 2006). I’m excited and surprised he’s running another marathon. After MCM, he said never again. It was something that we wanted to do once. But I guess he couldn’t stay away.
His training is a little unorthodox. For his first marathon, he basically did all his long runs and neglected to run any short runs. He finished in 5:04 which I think is amazing considering his lack of preparation! I’m really envious of his natural athletic ability. He won’t run for a year and then enter a 10-mile race and run 10:00 min/miles with no problem. For the NJ Marathon, I have him using Bart Yasso’s “newbies” plan. He only has to run 4 days per week and yes, I will make sure he does his short runs!
Back to work tomorrow…ugh.
Amanda Kenney says
What a brutal Monday morning! Do you have the shoe attachment for your Garmin to measure indoor running? Thinking of getting that.
I’m definitely intrigued but not sure if it would be much use for me. I try to avoid the treadmill as much as possible.
sounds brutal to me too. But keep up the good work “You’re a solider girl”
oh Kristy I also have a question? What do you listen too when running? And did you change your play list for your speed work? Definitely think speed work needs so special motivating songs.
hold up! is this trish asking me for song advice? you know i have no clue about cool songs! i should be asking you!
when i run on the treadmill i watch DVR’d shows (teen mom being a favorite). when i run outside, i rarely use my iPod because i run in the AM alone (safety first!). so my play list is super outdated…and pretty random. i do have our shore songs on there because they make me smile 🙂