Tuesday, March 30, 2010

5, 4, 3, and the 3x 1

My hopes were set on getting in some miles at Mc Alpine this morning. But after driving by to drop my daughters off for school, I changed my mind and opted for some road miles.

Yesterday, the Mc Alpine trail looked to have taken a good soaking overnight so the conditions would not be right for a Fartlek workout.

The first couple of miles were rough. My legs felt like they were dragging me across a sandy beach.

But after running 5 minutes at ½ marathon pace and then 4 minutes again at ½ marathon pace, they started to feel better. I finished off the workout with 3 minutes at 10 mile pace followed by 3 x 1 minute at 5k pace. Each interval was followed by ½ interval time in recovery. I could probably had done the workout with less recovery, but being just a week out from my marathon, I didn't want to things too hard.

Better for me to get the legs turning over and continuing to run tomorrow than hurt something and be out of racing for a while.

Workout Today

5 minutes @ ½ marathon pace with 2 ½ minutes recovery

4 minutes @ ½ marathon pace with 2 minute recovery

3 minutes @ 10 mile pace with 1 ½ minutes recovery

3 x 1 minute with 30 seconds recovery.

I finished the workout with a mile or so warm down. Honestly, the legs felt so much better during the warm down that I could have done some more hard efforts. Clearly, this is a good sign for me.


 

Thoughts from the Cool Down Runner

1 comment:

Stephen Spada said...

Great to have you out at the "Miner's Run" this morning...sounds like a good workout was had by you yesterday!