Notes
21:50 WU
23:05 CD
Big workout on the long, slightly hill stretch of paved road we used for the 3x3 and 4-3-2. Learned A LOT today. First, I learned the "cold" doesn't bother me. I started the first interval in a t-shirt, shorts, and gloves. By the second interval, I was down to my sports bra. The sun more than made up for the near-40 degree temps.
Second, I changed my mental approach to this course in order to better hit my prescribed target times. This workout was supposed to be 10s/mi faster than marathon pace, or 6:01/mi for me. The first interval, I approached every half mile as a new chance to hit pace. This is what I normally do on this route. However, some halves run radically different from each other (based on hills, wind direction, etc.). On the second interval, I approached every MILE as a new chance to hit pace. This change in mentality brought me MUCH closer to my target times, and I ran this bout much smarter overall.
Lastly, I learned how to drink my entire water bottle while running marathon pace. We had two water stations each interval. Didn't feel the whole lactic acid madness start to hit until the last 1.5mi of the final workout interval. Felt great today. Even ran a full 3-mile CD with the squad to rake in that extra mileage, and held GS planks for 1:00 instead of my usual 45s. It's the little things.
WO splits from Keith:
First 6mi: 17:44, 17:41 → 35:25
Second: 17:58, 17:43 → 35:41
Post-run GS, 1x10:
Prisoner squats
Lateral lunges
Lunges
Rocket jumps
V-ups
Burpees
Decline pushups
Back hypers w/ twist
Leg toss
Planks (1:00 ea. planks)
Flex leg hip extension