Tuesday (2/12), in particular, was interesting. I wouldn't call classify it as a special block, but it had that feel to it. I think that day may encapsulate my training philosophy - run often and take what my body gives me...and on that day I felt flat in the morning, but since I felt pretty good in the evening I said 'why not?' and followed that up with an unexpected 8m tempo on my way home from work.
My longer tempo on the 2/17 is also fairly notable. I've been taking a page out of Kevin's marathon training playbook and doing some long tempos on Saturday's prior to Sunday long runs. That's not new, but 10m at 5:58 is new territory. Hopefully it's not a fluke and I can continue to extend the distance while maintaining the pace. The rest of the training is fairly boiler plate, so...
BU Last Chance 1-Mile Race Report!!!!
Back in November, at the TRED weekend, a goal was set. During one of the many group runs, I voiced my intent of running under 4:40 for the mile. Danny mentioned that running under 70s per quarter sounded challenging. I agreed, and said that I wasn't sure I would hit that goal, but I didn't want to rule it out. Great times ensued that weekend, and my goal was officially out in the open.
Both Amory and I had been eyeing the indoor track schedule and had a few meets in mind, and so during those runs we talked about doing some faster running. So, the roughest of framework was put in place: do some a.m. workouts at the Harvard indoor track.
Those workouts and the back and forth emails with Jon & Amory were the foundation. Distance, pace, number of reps, etc...those didn't always line up, but the commitment did. And sending a post-workout summary had the effect of reinforcing the positive takeaways, which was important for both of us since neither of us usually had much pop at 7:30 am. So - a big thanks to Jon & Amory for the company, the feedback, the guidance, etc etc!
As for the race itself...after watching a total 14 runners break the four minute barrier (14!!!??!), I toed the line in the 7th and final heat. Knowing that there would still be some very fast runners in my heat, I went straight to the rail when the gun went off. The first 600 went by quickly, and I was under pace at that point. Shortly after passing the line, there was some carnage on the track as two runners got tripped up and hit the deck. They were courteous enough to fall onto the infield (part self-preservation I'm sure; you don't want to get spiked!), and I had a shot of adrenaline to keep me alert to my surroundings.
I came through 809 meters in something like 2:18/2:19 and I was working hard, but staying fairly even. I was on the heels of another runner and thinking of passing when one of the tripped-up runners came around me. I stuck to him for as long as possible, and started to turn the screws with 400 to go. I think I was almost exactly on pace at that point, if not slightly above, and I didn't want to need a 32 or 33 second final 200. I think I saw 4:05 on the clock as the bell was sounding and I opened up my stride, while holding my final gear in my back pocket. With 100 to go, I imagined Danny on my shoulder on the final rep of a workout (as is so often the case) and went into lane 2 to pass two runners - crossing the line in 4:38.59.
Now...time for 100% focus on the marathon.
The Numbers:
| 12-Feb | MLR Moderate | 1:12:36 | 10.16 | AM: 10+ at 7:09/mile. | ||||
| Moderate | 0:57:42 | 8.13 | PM: 8+ at 7:06/mile. | |||||
| 13-Feb | Harvard Track | 1:16:25 | 9.78 | AM: Ran to Harvard for a solo workout. 800x4/200x4. Felt flat the whole time, but stuck it out. Mostly meh, but a solid grinder workout. | ||||
| Longer Tempo | 0:52:51 | 8.14 | PM: Felt not too bad so I went a little quicker for a longer tempo. 8+ at 6:29/mile. | |||||
| 14-Feb | Easy | 1:02:15 | 8.14 | AM: 8+ at 7:39/mile. | ||||
| Easyish | 0:38:10 | 5.22 | PM: 5+ at 7:19/mile to go pick up the Jeep. | |||||
| 15-Feb | Moderate | 0:56:26 | 8.01 | AM: A bit quicker for this 8m. Averaged 7:03/mile to get the run in before driving the Jeep back to work. | ||||
| BU Track | 1:30:00 | 11.8 | PM: 6m home then to BU. 800, 1000x3, 600x3. Not bad. | |||||
| 16-Feb | MLR Easy | 1:15:57 | 10.09 | AM: 10m at 7:32/mile. | ||||
| Easy | 0:39:12 | 5.07 | PM: 5m at 7:44/mile. | |||||
| 17-Feb | Long Tempo | 1:03:00 | 10.46 | AM: 10m at 5:58/mile. A very good workout. Very short warm up and cool down. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 18-Feb | MLR | 1:57:37 | 13.14 | AM: CSU Long run slow. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 19-Feb | Long Run Hard | 2:22:38 | 20.01 | AM: Harder long run. 20m tot averaging 7:08/mile. First 17 were quicker and included some good hills. Final 3m were with Eli and Raleigh. | ||||
| Shakeout | 0:00:00 | 2.25 | PM: 2m shakeout at whatever. | |||||
| 20-Feb | Easyish | 1:00:42 | 8.07 | AM: 8m at 7:31/mile. | ||||
| Easy | 0:55:30 | 6.65 | PM: 6+ at normal pace then some slower with Eli and Raleigh. | |||||
| 21-Feb | Easy | 0:46:43 | 6.14 | AM: 6+ at 7:36/mile. Early morning meeting and had to squeeze this in. | ||||
| BU Track | 1:20:00 | 11.43 | PM: 6m home then to BU. 800/1200/1600/1200/400x2. Felt really tired. Very happy with the final 400 - the last 200 split was ~30s. | |||||
| 22-Feb | MLR | 1:14:14 | 10.07 | AM: 10m at 7:22/mile. | ||||
| Easy | 0:48:37 | 6.32 | PM: 6+ at 7:41/mile. | |||||
| 23-Feb | MLR | 1:16:14 | 10.11 | AM: 10+ at 7:32/mile. | ||||
| Easyish | 0:45:31 | 6.29 | PM: 6+ at 7:14/mile. A bit quicker, eh? | |||||
| 24-Feb | Fresh Pond Short Tempo | 0:42:02 | 6.0 | AM: 6m at 7/mile. Ran Fresh Pond harder than I should have, but I stayed with the leader for the first mile before I felt like I needed to represent the Pond. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 25-Feb | CSU Long Run Shakeout | 1:16:02 | 8.0 | AM: 8m slow with Eli, at 9:30/mile. Nice nap afterward. | ||||
| BU Last Chance | 0:26:00 | 3.75 | PM: 4:38.59!!!!!!!!!!!!! |
2/13 Splits:
800-2:31.4
800-2:31.9
800-2:31.8
800-2:32.3
200-32.4
200-33.5
200-32.9
200-31.5
2/15 Splits:
800-2:39.2
1000-3:18.8
1000-3:17.5
1000-3:17.6
600-1:52.6
600-1:52.3
600-1:50.1
2/21 Splits:
800-2:38.3
1200-4:01.2
1600-5:23.5
1200-3:58.3
400-1:09.2
400-1:04.7
Totals: 108.14 & 105.09
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