>Racing>Goal of Sub-3 Hour Marathon
Hey guys, let me float a question out there to you: I did 5x1600m tempo intervals today--what's the amount of recovery you'd take on these puppies...
On an aside, my footspeed has gone to crap...funny how quickly that can disappear.
Ham & Egger
I like doing them on the track and taking 200 or 400 recovery jog rather than timing the recovery. Closer to a race I'd usually go with 400.
I've actually done 8x1200mT with 30sec Rest... (All from Daniels).
At what pace? God, that must have hurt?
Looking back is was actually 7x1200m+1x1600m with 30 seconds rest (45sec in between 4&5 to get a rest). The average pace for the repeats were 6:29/mile. Pace ranged from 6:24-6:32/mile. My HR averaged 153 on the first repeat and 167.5 on the last one. The intervals averaged a HR of 163. I was surprised how good the workout felt actually. However it was 50F out which might have been a big reason...
What race were you training for? How far out was the workout? Did the race time match up w/ the workout?
I'm asking cause I'm nosey. That's the kind of schmuck I am...
The workout was about two weeks ago...
My tempo paces are about 10-15 sec/mile faster than when I followed the same plan and ran a 3:06 in NY. I didn't run this workout back then since I was injured and ran a race that week of the plan..
If you're 15 sec faster on your tempos at relatively the same effort & ran 3:06 on a pretty difficult course & you're racing Chicago & assuming the weather isn't absolute garbage ala last year & it's your day, I really think you're on pace for a 3 flat or better...I mean, at least in the theoretical world. Then again, it's the marathon and it's a bear (or so I've been told). But seriously, you seem to be in damn good shape.
Oh, I meant the distance. I took 200m (or about 1:30), but the pace was pretty restrained...more like HM effort for the first 3...only last one really got me at that magical "threshold" point...but whatever, it's early and I'm just trying to get a sense of things...funny you say that about the Recovery closer to the race, however...as the marathon comes, my recoveries wil actually be decreasing (more like Floats as opposed to jogs)...
Recap for week ending Sun 9/7/08:
Sun – 14 miles including 10-mile race:
6:35, 6:33, 6:32, 6:35, 6:31, 6:31, 6:32, 6:33, 6:34, 6:34 (1:05:30 chip)
1st 60-64, 33/~450 overall. It was a warm day with no clouds but not nearly as bad as I had feared. I was happy with this one and how I was feeling during the week.