Today was time for the BURN, or as we call it, Burn, Baby, Burn.
A workout where we run continuously with no breaks for up to a maximum of 10 miles alternating between 10K pace and MGP pace for each lap around the track.
If you're over 2 seconds on a loop, you're Disqualified (2.99 secs to be exact)
If you're under 2 seconds on a loop, you're Disqualified (2.99 secs to be exact)
The total time splits came out fast. But you have to remember that adding 1 or 2 seconds to a 400 meter lap is quite a bit (8-10 seconds on a mile) )once you start adding things up. It's next to impossible to NAIL MGP and 10K splits when alternating after such a small distances. We did great!
I did this about 6 weeks ago and got in 33 laps(8.25 miles) before a mental error forcesd me to stop. Not a pace miss, a mental miss.
Today our goals were:
MGP no slower than 1:48(.99) on the fast end, No faster than 1.43
10K no slower than 1:38(.99) on the fast end, No faster than 1:34
MGP ... 10K
1-- 1:48 ... 1:38
2-- 1:47 ... 1:35
3-- 1:43 ... 1:35
4-- 1:44 ... 1:37
5-- 1:43 ... 1:37
6-- 1:45 ... 1:38
7-- 1:45 ... 1:37
8-- 1:45 ... 1:37
9-- 1:44 ... 1:38
10- 1:45 ... 1:38
11- 1:45 ... 1:37
12- 1:44 ... 1:37
13- 1:46 ... 1:37
14- 1:45 ... 1:37
15- 1:46 ... 1:37
16- 1:46 ... 1:37
17- 1:46 ... 1:37
18- 1:47 ... 1:34
19- 1:45 ... 1:36
20- 1:46 ... 1:36
35:13 ... 32:23
7:02Pace ... 6:28Pace
Total: 1:07:41 ... 6:46 Pace
10K - 6:28pace = 2:49:32 Marathon, 40:10 10K, 1:04:40 10 Miler, 1:24:46 1/2 Marathon
MGP - 7:02pace = 3:04:24 Marathon, 42:42 10K, 1:10:20 10 Miler, 1:32:12 1/2 Marathon
TOT - 6:46pace = 2:57:24 Marathon, 42:02 10K, 1:07:40 10 Miler, 1:28:42 1/2 Marathon
There are some faster laps toward the middle. Why? We were either passing tons of people, or getting passed and that inevitably speeds you up on a track for a few seconds, which for one lap, throws everything off.
I thought about quitting 26 minutes in on it, but glad I didn't. Just was feeling like i didn't want to run in circles for abother 40 mins. That simple. But I didn't, and it all worked out.
Some interesting things to note on this workout is that, a 10K is 6.2 miles. We ran 5 miles at 10K race pace, and added 5 miles of MGP work on top of it. WOW!
The TRAIN (Damon, Jason, Tausha, Jason, Kristen and I) performed, and no one FAILED. Woo hoo!!!
In my opinion, this concludes the toughest 3 day midweek stretch of the program. Stratford repeats, 15 mile Medium Long run. 10 mile continuous track workout. i welcome only running 22 on Saturday!
4 comments:
Outstanding! I personally love that work out. I feel like a complete slacker since we only did 4 miles of that on Tues. However, I loved finishing with a fast lap and knowing I could have gone on. I can't wait to hear about your marathon experience! You will rock it !
i saw that on your blog... why did you only go 4? was that the AT&T prescribed workout, or was that for everyone?
Damn, good workout. But if you average 7:02 for your marathon you'll have the sissy police called. Go for the glory of 6:59!
Karen told the Performance project people to just do 4 miles since we are only on week 8. I think she is looking out for us and trying to avoid any more injuries. Regardless, I am running better than ever and much more mileage at this point in marathon training. Believe you me, left to my own devices, I probably would have gone on until my legs fell off so having her there to apply some discipline is a good thing. I'll judge her coaching ability once I hit the finish line of Austin Marathon. By the way we are not doing anything close to what the regular Austin people are doing!
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