We’ve done the workout I mentioned today as part of Team Rogue, or some very close variation of it, four times now and every time the “team” in Team Rogue shines. When we hit the track there are people out there to cheer you on for miles 20 to 26, handing out words of encouragement, handing out cups with Powerade and water. Some of the folks are coming off a race and some recovering from injury but are still there to support the rest of their team. Then there’s Steve too, our coach and inflicter of pain, who knows just what to say to keep each of us going on the toughest of workouts.
Today was a 27ish mile training run that includes two sets of 4 miles at marathon goal pace (MGP), and miles 20 to 26 were a cut down on the track. 2 miles at MGP, 2 at half marathon pace (HGP) and 2 at 10k pace. We’ll that’s the theory of the workout. I’ve never manged to hit all those paces in the 3 times I’ve attempted the workout, but just getting through it is somewhat a success.
Today’s workout was somewhat similar to what we did in preparation for the Portland Marathon in 2009. The major differences being the hard mile on the track wasn’t there, instead of 2×5 miles at MGP today was 2×4 miles at MGP. Today’s workout went very similar to what I ran in the same race prep for Portland, not pace wise but overall results. I ran everything 10 seconds or faster today than August of 2009 leading to Portland.
Goal paces for a 2:45 marathon are as follows:
- MGP 6:18
- HGP 6:00
- 10k 5:40
The outcome of today’s workout:
2×4 miles at MGP
Set 1 – 6:12 pace
Set 2 – 6:14 pace
Track MGP 1 – 6:13
Track MGP 2 – 6:15
Track HGP 1 – 5:58
Track HGP 2 – 6:13
Track 10k 1 – 6:25
Track 10k 2 – 6:40
The 8 miles at MGP were a little too fast as were my first two miles on the track. I felt fine until the 10k portion when it was just brutal. When I did this workout for Portland my 5th mile on the track was 15 seconds slower than MGP so I’m much happier with today’s results. During the last mile Steve made me back off on the first lap, I ran close to 8 minute pace, and then I managed to get back into MGP easily. The entire track session was a 6:17 pace so not too shabby.
Now to plan for what I’ll run at Boston. I think if I run conservatively I’ll go out at 6:25’s through the first 16 miles, then see what the hills bring and try and get back on pace to finish under 2:50. If I decide to let loose then the first 16 will be closer to 6:20 … I’m not sure what price I’ll pay later on for it though. I’ll post my race plan next weekend for anybody that’s curious, my goal for Boston will likely be somewhere between 2:47 and 2:50.
Today was another track workout, 12 sets of 400m with 200m recovery at 5k pace. That’s ideally in the high 81 seconds range. It was a little wet today so there was no hugging the track ability on the run. My pace was 82 seconds for the first 9 sets and then 81, 80, 80 for the last three so close enough. As I look back to previous seasons I know I always struggle with 5k work, but I think I’m usually right under pace. So what this tell s me is I’m not in flat 2:45 marathon shape, time to tune my goal for the final race prep next Saturday and the marathon in Boston.
The best way to describe today’s log run is that it a “running funk”. I started early with Asia, Jason and Chris since a couple of folks needed to finish before 8:30. We ran 6 miles before hand and met the group for 12. During the 6 miles I started getting a side stitch, I could tell my arm motion wasn’t right and I was leaning forward … just poor running form. Then during the 12 miles I just couldn’t feel my legs, my whole running motion in my legs felt out of control, from my hips to my hamstrings all the way down. Just loose flopping of the legs and feet. Hope it’s a just a one day or week thing, better now than during the race.
This season didn’t get off the a good start with my lingering injury from the Portland marathon. I finally hit my base mileage goal last week, yes a little late to be hitting base mileage but that’s what it is. To get up to that 75 to 80 miles per week range I’ve kept my long runs at 20+ and haven’t taken the down weeks every third week. This week will finally mark a true down week with a 16 mile run on Saturday … YAY!
This Sunday was another Race Prep leading to Boston. The race pre consisted of 4 sets of 5 miles at Marathon Goal Pace with decent hills. We started at Bouldin and Barton Springs and South (up-hill for the most part) for 5 miles, then back down for 5, up for another 5 and back for a total of 20 miles. A 2:45 marathon would be a 6:18 pace which I’m not really capable of right now, and it was obvious that running uphill is a bit of a struggle. Overall I did manage a 6:23 pace for the 20 miles. I wasn’t sure how the recovery would go but I’ve been pleased. I only ran 2 miles on Monday, mainly because of time and this morning ran 8 miles with Chris and Asia. It went well, a little soreness in the upper quads but that went away as I loosened up. I’m not completely recovered but the tightness and soreness isn’t too bad and is expected given the hard effort on Sunday. It’s a good thing I have a massage scheduled for Thursday. The body and mind just need to hold up through April for the race.
Not ideal but in better shape than I was in Portland
|Mile 1||Mile 2||Mile 3||Mile 4||Mile 5||Set Total||Set Pace|