Notes
Did tonight's workout with Jake and Sean. With neither of them running Boston, they let me lead the pace to help me get the feel for the tempo rather than relying on them. Lou Ristiano workout is 4800 meters continuous, with the first 800 run at MP, with each subsequent 800 run 4 seconds faster than the previous. For me, this should have come out to 3:00, 2:56, 2:52, 2:48, 2:44, 2:40.
On the first lap, adrenaline got the best of me and was about 2 seconds fast by settled in for the second lap to be right on pace. For the 2nd 800, made the rookie mistake of dropping my 200 split by 2 seconds rather than my 400 split. Tried to correct on the fly after I realized, but ended up being about 3 seconds faster than where I should have been for that 800. Same issue with the 3rd 800. After that, was pretty much where I wanted to be pace-wise for the second half of the workout.
Felt ok during the run, but a little disappointed that I could quite find the pacing today. Normally I'm much better at keeping the pace even and feeling if I'm fast/slow. Didnt feel easy by the end, but also didnt feel like I was struggling or overextended. Would have preferred to hit my splits without thinking.
Rest of the week will be pretty conservative. Aim for a 5 mile easy recovery run in the morning, possible Casey's on Thursday so I can drop stuff off (will be taking it nice and easy, but maybe a couple of strides thrown in), then thinking about taking Fri/Sat as rest days, followed by an easy 3-4 mile run on Sunday morning. It's getting close, now I just need to figure out pacing (even/positive/negative split, hill strategy, etc) so I dont blow up on Monday.