South Platte Pkwy - 11:30 A.M.
30s, overcast, partially icy path
mind/body - feeling strong
Hard effort
Prescribed: 30 minutes mp (6:15); 5 minute jog; 30 minutes LT (5:50); 5 minute jog; 1 mile VO2 (5:15)
Actual: 30:40 - 5 myles - 6:08; 8 minute jog; 29:50 - 5 myles - 5:58; 8 minute jog; 1 mile - 5:35
This is probably the best (albeit the toughest) workout I've done to give me some sense of pace.
The path was relatively clear with ice in some stops that didn't slow me down too much except going through the round-abouts. The first 30 minutes I decided to go at a pace that felt comfortable and see what I landed on for an average - came up with 6:08 and I feel very confident with that number. I don't know what will happen late in the race but that's what I'm gonna shoot for.
The second 30 minutes was much, much tougher. It's amazing what 10 seconds per mile will do to you. For the first 3 myles I knew I was pushing it faster but felt like I could hold on.... not so. Last two myles was like pushing molasses through a cheese cloth - sa-low. And it hurt. Even though my last mile was 5:54 I really pushed over the top to get that.
And then came the VO2 mile... Mama Mia! Dead legs, burning lungs, and a feeling I haven't had since High School - the urge to throw up! (on the short stuff) 5:35 is all I could muster but I'm OK with that because I gave it everything I had.
3 comments:
Great blog! I recently got lucky in the lottery for Way Too Cool. About 2 weeks ago I started following your workouts as I found your blog and your amazing results at last years WTC.
I want to thank you for posting the prescribed and actual workouts as I am a master runner with a goal of about 4:00 at WTC. Your training from last year is a fantastic way to gauge my training.
2 days ago my wife decided we need a vacation to the warm sun away from Southern (foggy, rain season) Oregon and found the AZ RnR Marathon. Now your current training will be a guide (thinking 2:48-2:50). Maybe I will see you there. Again, thanks for your time and efforts along with your coach for the workouts. Best, JC
Hey thanks for the comment JC! I'm glad you can benefit from it. Not all people will agree with the way I train but it works for me. I firmly believe in quality over quantity and it's something I've had to learn through Paul, my coach. I'm not getting any younger so I gotta make every mile count. Hope it works for you at RnR Marathon and WTC. Hope to see you in 'sunny' AZ!
And JC just to add a little something about Paul - I hired him based on his performances, especially the 100 mile (ie former cr @ Leadville). He knows my strengths and weaknesses so the workouts he gives me really play into that. It's amazing that he knows how far to push me without over doing it. http://dewittcoaching.com/
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