3x3m with 2x400 between each tempo

This morning I headed over to my favorite parking spot of the Mallard Creek Greenway only to find that it has been roped off. This was really disappointing because now, I had to circle back and park at the Y.

Well, when you get handed some lemons, you just need to make some lemonade.

So I entered the Greenway from a different point and essentially run my 3mi. tempos and ¼s backwards from what I was expecting.

In reality, the workouts probably went a little better. The back half of each tempo had more of a down flavor to it which is always nice.

For the record, this morning I was pounding out the following workout: 3 x 3mi with 3 min recovery with 2 x 400 with 1 min recovery between each tempo. That makes a grand total of 10 miles of hard running on the greenway.

Unfortunately, I walked out the door without my heart monitor this morning so I was basically going by feel and my breathing to judge how well I was doing.

My goal for the workout was to run just a tick under my goal marathon pace and which was about what I did. The really nice part now as I look back this workout was that I ran each tempo progressively faster. But this makes sense, since I am notorious for being a slow starter.

Friday I have a 10 mile tempo and follow it up Saturday with a 24 mile run. Then, next Tuesday I am doing an alternating 1 mi., 2mi, 1 mi., 2mi., and 1mi.

This makes for an interesting last 2 week of running before I start my taper into the Myrtle Beach Marathon.

 

Tales from the Cool Down Runner