Saturday, June 23, 2007

Working It Out

AM: 1:54 :: 20M (2E, 8MP, 1T, 4MP, 1T, 2MP, 2E)

2E: 13:26
8MP: 5:33, 5:34, 5:26, 5:28, 5:25, 5:33, 5:31, 5:29
1T: 5:13
4MP: 5:26, 5:28, 5:28, 5:31
1T: 5:25
2MP: 5:31, 5:27
2E: 12:45

My goal paces for the workout today were 5:30-5:32 for the marathon pace intervals and 5:15 for the threshold intervals. Before setting out on the run I was feeling really good. As I headed out for the two easy miles I could tell the weather was just about perfect. There was a little humidity and I debated whether or not I should bring a water bottle, but in the end decided against it.

I was up and down during the first eight mile stretch at marathon pace. Overall I felt comfortable, but like last time, I was unsure how increasing the pace during the next mile would go. I was encouraged about how strong I felt going up the Lake St/St Thomas stretch. Those miles ended up right on pace.

The fist mile at threshold went as well as could be expected. It was controlled and I didn't find myself straining too much. As I eased back into marathon pace for the next four miles I had some trouble slowing the pace enough. I really wanted to stick to the workout paces as closely as possible.

I continued to feel good and was confident that I would be able to handle the next threshold mile. Unfortunately my legs didn't seem quite so willing. I tried to maintain an effort similar to the first threshold mile. However, a) I was 14 miles into the workout and it was going to require a little more work to run 5:15 and b) the lack of fluids/sugar was starting to have an effect.

The temps were good today, but I would estimate the humidity at 70-75%. Not killer, but enough to sap a little bit of strength. I was disappointed to see the split time for that mile, but with only two miles left and considering how well the workout had gone so far I didn't get too down. The last two marathon-pace miles were hard, but not killer. My arms were starting to ride up a little bit and my breathing wasn't quite as relaxed.

Given the possibility of running 100k in the near future I paid attention to my pace on the last two easy miles. It felt like I was crawling in comparison to what I had been churning out for the last 100 minutes, but to my surprise I was maintaining 6:20-6:30 pace. I may start adding a few miles to my cool-downs as a little supplemental ultra training. I figure running 20 miles hard equates pretty well to 30-35 "easy". At least it did today.

LINK
Western States 100 today

1 comment:

Loomdog said...

Awesome workout! It is amazing to read your reports and note the simiarities to how I feel in my own workouts. It is HARD to slow back down, and yes once you have 10+ miles in the legs the tempo pace seems rediculously difficult. It is just eye opening that your workout paces are a minute/mile faster than mine.

Keep it up,
Greg