The workouts have not gotten any easier since I last posted with the step down workout from last Sunday. The same group gathered on Wednesday night at Harvard for 4 x 4k with 2.5 minutes rest. Unfortunately I have not gotten down the diet for a late night long workout and was repeatedly taking trips to the bathroom. The 2nd interval I had to slow way down or else I would not have made it to the end without incident. I had to turn the 3rd 4k into a 2k because I just could not continue to run with the butt tight. Luckily on the 4th one the intestinal issues had passed and I was able to finish that one full steam ahead. Here is the data.
4k 12.51 (clockwise around track, weird feeling)
I figure these types of things happen from time to time and didn't let it bother me too much. Thursday and Friday were 8 to 5 mile runs at easy does it pace. This brings us to today’s run.
Tough tempo this morning on the marathon course from Hopkinton to mile 19 5 4 3 2 1 with 7:00 mile rest between the tempo segments. The idea was to start the first segment at 5:25 pace and take 5 seconds off per segment as we went along. Well, the marathon course is tough to do that on, as some miles lend themselves to being fast with out trying and some are slow with great effort. It was a gut check for sure. We had a really good group of guys to share the load which at least made it possible. I know this workout would have been impossible without TPS, and H. We missed the some mile marks because the sun was reflecting off the wet road and it was tough to locate the marks even though I have good land marks for where they are. I also think 7 is missing. Here is the data.
5 5.22 (26.58= first 5 miles)
7-8 10.44 (5.22 for both is a good guess)
10 5.25 (21.41 = 7-10)
14 5.08 (15.37 = 12-14, had to push a little bit more on the 3rd mile than I would've liked)
16 4.56 (downhill, weeeeeee)
17 5.21 (1/2 uphill, ugh, 10.17 = 15-16)
18 7.44 (notice a trend here, this was an uphill rest mile)
19 5.03 (strong finish)
2 mile cool down
Total running time = 2.11.32 including warm-up and cool down.
I have decided to shun the evening shake-out tonight hoping the 23 miles stand on their own and the rest is more beneficial than loosening up the legs tonight. This is the exact opposite of what I did last week. This pretty much exposes me for the fraud that I am. And you thought I knew what I was doing. Joke's on you.
That's all I got.