Notes
What a difference cooler temps make following the recent scorching temps and high humidity. I could not believe how fast i was running this afternoon when i went to run in KC. I slept in a little later today, so i was well rested and ready to run. I had been reading about Greg McMillan's training program after looking at his calculator and punching in my predicted marathon times for Columbus that would get me a BQ(plugged both 3:14:59 and 3:09:59 to and looked at the associated training paces and the key workouts,particularly the stamina and speedwork paces and info on the appropriate efforts. I was uncertain of where my fitness is and i was seriously doubting my speed and stamina in being able to maintain a faster marathon pace that i am shooting for. So i wanted to run some faster paces just to see how i could handle the faster paces, and to get the body acclimated to running smoothly at faster paces, and i did just that this afternoon with the workout. I felt like i needed some quarters just to get my legs going at a faster clip then focus on some 800's to c what i could hold for an extended distance. WU for 2miles(7:33 and 7:22), 2x400's w/quarter recovery:1:32/1:53, 1:33/1:43, then 800's w/quarter or 800 for recovery, prior to the last 800 i ran .75 recovery bcause i stopped to tie my shoe and to use the bathroom, and i needed the extra jogging to get my muscles warmed back up to run fast again. Splits and recovery for the 800's:3:27/2:13, 3:24/4:28, 3:21/2:17 and 3:43, and 3:26 followed by .50 cooldown to finish the run(4:21). Overall pleased with this workout and gives me a little more confidence to run the faster paced tempo runs and other stamina workouts McMillan recommends. I did'nt want to push it too much one week removed from CDR and hopefully a successful 20 miler tomorrow.
less than a minute ago via Garmin