Today’s Run
After an off-day on Friday, today was my third “tempo” run of the Hansons Advanced Plan, and final one at 6-miles. The objective was to complete 6-miles at goal marathon pace (7:26). My friend Nathan joined me for this workout at the Edwin Warner Park picnic area.
This humidity this morning was NASTY! Just before we started the temperature was 71º, the relative humidity was 97%, and the dew point was at 70º. This was intense! Thank goodness we at least had some cloud cover.
After a 2.25-mile warmup with 4 stride outs, we hit the greenway for the “tempo” section. I decided this week not to rely on my Garmin for distance, and instead used the 1/4-mile markers on the greenway, and manually lapped my watch at each mile. This workout was really hard with the humidity, but I actually felt a lot better than I anticipated. I could tell during the warmup that my legs were very tired, but I still hit reasonable splits throughout the workout. Here’s a breakdown…
- Mile 1 – 7:23
- Mile 2 – 7:29
- Mile 3 – 7:32
- Mile 4 – 7:31
- Mile 5 – 7:30
- Mile 6 – 7:26
Nathan pulled away from me a touch beginning in mile 3, but I still kept him in sight all the way to the end. At the 3-mile turn-around I was really feeling the humidity, and told Nathan I would do good to hit 7:40s on the way back. I’m quite pleased that I did MUCH better than than, and am confident my overall average would translate to something quite a bit faster than goal marathon pace in less humidity.
Anyway, after a cool down of just under a mile, we finished with just over 9-miles for the morning. We had been joking all morning that if it were any more humid, it would be raining. Well, that’s exactly what happened just as we finished the run. However, I was so completely soaked with sweat that this hardly made any difference at all. It was hard work, but overall I’m pleased with the results this morning. Tomorrow I’ve got 7-miles at easy pace to close out week 5.
In addition to the running workout, I also got in the following cross-training exercises today:
Ab-Ripper X
- In & Out (20)
- Bicycle (20 each direction)
- Crunchy Frog (20)
- Wide Leg Sit-ups (20)
- Hip Rock & Raise (20)
- Pulse-Ups (20)
- V-Up Roll-Ups (20)
- Oblique V-Up (20 each side)
- Leg Climb (10 each leg)
- Mason Twist (40)
Legs and Back
- Three-Way Lunge (5 x 3 reps each leg)
- Chair Salutations (30 sec x 2)
- Reverse-Grip Chin-up (10 reps)
- Toe-Roll Iso Lunges (20 each leg)
- Groucho Walk (45 sec)
- Wide-Front Pull-Up (10 reps)
- Calf Raises (3 x 25 – 20lb dumbbells)
- Monster Walk (25 each leg)
- Switch-Grip Pull-Ups (8 reps)
- Wall Squat w Ball (1 min 40 seconds)
 |
Today’s Workout VINYL: Blunderbuss by Jack White |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak