Tuesday’s Run
Yesterday was a scheduled 8-miler at “easy” pace. I met Brian and Nathan at the Edwin Warner Nature Center for a run in the park and on the Harpeth River Greenway. My legs were very tired, but overall the run went ok. I do wish that I could push the pace a little faster, but at this point I’m happy simply be getting in all the scheduled miles. This is especially true considering the heavy humidity. Here’s a breakdown of our splits:
Today’s Run
Since I have a day-trip to Ft. Lauderdale tomorrow for a speaking engagement, I needed to move a few things on my schedule around this week. This meant that I got to do a solo track workout this morning at the Hading Academy track. Even though I despise doing track work by myself, this workout actually went really well.
I did the week 2 “speed” workout prescribed in the Hansons Advanced Training Plan. This was 8 x 600m with 400m recovery in-between each interval. This equates to 3-miles of intervals and 2-miles of recovery. Based on my goal marathon time of 3:15, the target splits for this workout are 2:26. While, this is the goal, the Hanson brothers really emphasize not exceeding your target pace, and even make their athletes do sets of push-ups for every second they exceed their goal.
While this split target is not terribly aggressive the humidity continues to make it a bit of a challenge. Additionally, I’m unfamiliar with the markings on the Harding Academy track, and after 6 repeats I realized I had been using the wrong line for the 600m mark. Since I was doing continuous intervals, this meant that half were too long and half were a bit too short. This is not awful, except that it makes it hard to zero in my split target. At first I just thought I was all over the board, and then I figured out what was going on.
Anyway, I felt sluggish during the warmup, but felt good from the start of the workout. My legs started out a bit tight but felt awesome by the middle of the workout. Normally at track we will take a few seconds break after each recovery to grab a drink and get back to the line for the next interval. This morning I decided to break the 8 repeats into 2 sets of 4, and do each set continuous, without breaks. While, this was a lot of hard work, it turned out great. Here is a rundown with my crazy splits:
Warmup
- 1.53-miles easy
- 4 x 100m Stride Outs
Set 1
- 600m fresh (2:28) / 400m recovery
- 600m fresh (2:34) / 400m recovery
- 600m fresh (2:24) / 400m recovery
- 600m fresh (2:29) / 400m recovery
Set 2
- 600m fresh (2:22) / 400m recovery
- 600m fresh (2:36) / 400m recovery
- 600m fresh (2:31) / 400m recovery
- 600m fresh (2:26) / 400m recovery
Cool Down
- .25-miles easy
So, all told I got just over 6.6-miles of work. Tomorrow is my re-scheduled “off” day of the week, before 6-miles at easy pace on Friday, and my first “tempo” run on Saturday.
In addition to the track workout, I also got in the following cross-training exercises today (didn’t get in any yesterday, so combined Abdominal and Chest workouts):
Abs / Core
- Plank w Reach (15 x 2)
- Side Raises (25 x 2)
- Bridge (25 x 2)
- Superman / Banana (25 x 2)
Chest
- Standard Pushups (30 reps)
- Military Pushups (15 reps)
- Wide Pushups (35 reps)
- Decline Pushups (25 reps)
- Diamond Pushups (7 reps)
Total = 112 reps
 |
Tonight’s Workout VINYL: With the Beatles by The Beatles |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak