Long Ladder
Today we met at RunTex for our last speed workout before the race. We were to do 2x2000, 3x1000, and 4x400 at AHS. The weather was nice and cool and it was really humid due to all the rain yesterday. I jogged over with the crew and the track was packed. I think we counted 5 groups there and there were people all over the track. I started out with Marcy and Brad for the repeats and I was bringing up the rear. I really wanted to stick to the time ranges that G set out. It was MGP for the 2000s, HMGP for the 1000s, and 10k pace for the 400s.
Splits - Pace
2000 - 9:27.36 - 7:36
2000 - 9:33.02 - 7:41
1000 - 4:29.78 - 7:14
1000 - 4:28.49 - 7:11
1000 - 4:26.73 - 7:09
400 - 1:40.42 - 6:42
400 - 1:40.19 - 6:42
400 - 1:40.59 - 6:46
400 - 1:41.71 - 6:50
Stats - 10.13 miles
AHR - 122
MHR - 155
I did some abs when I got home and some stretching. Since we ran so far today I am going to rest tomorrow instead of the 5 mile recovery run. My legs are feeling better, but the phantom pains have started...especially in my hips. We have an easy 10 on Saturday and then only two short workouts next week. Hopefully I can catch up on my sleep between now and next week. Carla's foot wasn't broken afterall, so that is great news. It is badly sprained, but will just require some rest. She can start putting weight on it slowly and hopefully that will do the trick.
Splits - Pace
2000 - 9:27.36 - 7:36
2000 - 9:33.02 - 7:41
1000 - 4:29.78 - 7:14
1000 - 4:28.49 - 7:11
1000 - 4:26.73 - 7:09
400 - 1:40.42 - 6:42
400 - 1:40.19 - 6:42
400 - 1:40.59 - 6:46
400 - 1:41.71 - 6:50
Stats - 10.13 miles
AHR - 122
MHR - 155
I did some abs when I got home and some stretching. Since we ran so far today I am going to rest tomorrow instead of the 5 mile recovery run. My legs are feeling better, but the phantom pains have started...especially in my hips. We have an easy 10 on Saturday and then only two short workouts next week. Hopefully I can catch up on my sleep between now and next week. Carla's foot wasn't broken afterall, so that is great news. It is badly sprained, but will just require some rest. She can start putting weight on it slowly and hopefully that will do the trick.
posted by Paco at 7:14 PM
1 Comments:
It's exciting and scary at the same time to do that last hard workout before the marathon. It looks like you nailed your goal paces, so good job on staying within yourself with just 10 days till your big race!
I'm also glad Carla's foot wasn't more damaged than you thought. It'll be frustrating to recover for her, but she'll be fine.
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