Nailed 'em! It's been a rough year and my running has really really really deteriorating. Most of my runs have just been for time, not worrying about intensity, but I did the run as prescribed and hit all the paces. Tough, but made me feel like I wasn't a complete slug.
The next four weeks, I'll be doing a mini Get Faster program, with an emphasis on starting an 8 week marathon hack prepping for a Boston Qualifying race on July 14, target time 3:50.
Already, though, I hacked the hack. Since I'm coming off a fairly grueling 4 week race schedule (finishing an HIM rwo weeks ago, and a 7+ hour duathlon on Sunday), I decided trying an all out 5K TT as prescribed in the hack would be frustrating and possibly too tiring, I tried an old standard - see if I could do Yasso 800s as required for my planned marathon race pace. Yasso 800s are somewhat of an old wives tale with a grain of truth: doing 10 x 800 meters (30") in, say 3 min 40 sec means you should be able to run a marathon in 3 hours, 40 minutes. IOW, you time for the intervals in min:sec should be the same numbers as what you can do the race in hours:min. When I've tried this before, I found my time was about 10 seconds off: I was doing 3:17, and ran a 3:27. Since my goal is to race @ 20 minutes under my BQ time, to ensure qualification, I did the 800s (half miles on the TM, actually) @ 3:40 (BQ for me is 4:10). I hit the wko without too much difficulty, giving me some comfort that I've got the speed to make the grade, and I should be successful just following the last 8 weeks of the marathon hack. Off to the races! Next week: 3 x 1 mile @ 5K pace.
Comments
The next four weeks, I'll be doing a mini Get Faster program, with an emphasis on starting an 8 week marathon hack prepping for a Boston Qualifying race on July 14, target time 3:50.
Already, though, I hacked the hack. Since I'm coming off a fairly grueling 4 week race schedule (finishing an HIM rwo weeks ago, and a 7+ hour duathlon on Sunday), I decided trying an all out 5K TT as prescribed in the hack would be frustrating and possibly too tiring, I tried an old standard - see if I could do Yasso 800s as required for my planned marathon race pace. Yasso 800s are somewhat of an old wives tale with a grain of truth: doing 10 x 800 meters (30") in, say 3 min 40 sec means you should be able to run a marathon in 3 hours, 40 minutes. IOW, you time for the intervals in min:sec should be the same numbers as what you can do the race in hours:min. When I've tried this before, I found my time was about 10 seconds off: I was doing 3:17, and ran a 3:27. Since my goal is to race @ 20 minutes under my BQ time, to ensure qualification, I did the 800s (half miles on the TM, actually) @ 3:40 (BQ for me is 4:10). I hit the wko without too much difficulty, giving me some comfort that I've got the speed to make the grade, and I should be successful just following the last 8 weeks of the marathon hack. Off to the races! Next week: 3 x 1 mile @ 5K pace.