Week 15 - Key Run Workout #2

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I usually stop off somewhere on the way home from work and get my run in before heading for home. Tonight the weather was pretty bad (wet, windy and stormy), so I decided to go home first, catch up on a few chores and then head out later when the weather had cleared and the temperature had dropped a little.

It took a bit of effort to actually leave the house and start my run (after all it is Friday night and all I really want to do is relax and unwind a little), but once out the door I was focused and ready to run. Tonight’s workout was another challenge:

2 mile warm up (any speed)
3 miles @ ST (short tempo) pace - 6:08 per mile
1 mile cool down

After Wednesday’s 1000m repeats, my legs were still feeling a little heavy. The 2 mile warm up helped, but I must admit I wasn’t too confident of meeting the 6:08 target time for each of the 3 miles.

With the Marine Corps Marathon just 9 days away I was determined to have a confident workout and [stupidly] set off quite aggressively. At the half mile mark I glanced down at my watch and thought I saw 2:50 - way too fast if I wasn’t seeing things! I deliberately eased off a little in the second half, but still finished with a 5:58 mile - 10 seconds too fast.

Mile 2 was all about staying focused, maintaining good running form and trying to stay relaxed. My breathing became more labored, my legs started to feel heavy but I still recorded a 6:04 - 4 seconds inside the goal pace. Excellent!

The remainder of the workout was just about survival! The too fast first mile had robbed me of much needed energy and allowed lactic acid to build up in my legs. Trying to keep a fast cadence was almost impossible, so I resorted to my longer, slower, hang on for grim death stride instead Somehow I just squeezed under the 6:08 target with a 6:06 mile and had to stop completely to recover for a minute or so.

The run home was slow and fairly uncomfortable, but I’d met my goal for the evening and now I’m one step closer to my big day next weekend. Long run on Sunday of 8-10 miles and then hopefully the taper will start - I really need a rest and a break from this tough training!