Well...today's workout I had been dreading for a week. I knew they were mile repeats but I didn't know what pace my coach would put me at.
3x1M @4:48-4:50 (72s) w/2:30 rest. Hard. But to make it worse, I couldn't make it to the indoor track tonight to run with the group so I had to do it on my own in the 36 degree sunshine this morning.
If I had been asked to wager money on whether I could have hit the times by myself, I probably would have bet $100 against it happening.
I was down in Auburn for a meeting in the morning so I found the nearest track I could (Kent-Meridian HS) and ran there. The frost from overnight had burned off and the sunshine was bright but the temp was not exactly warm. Fortunately, the breeze was light.
4-mile warmup around the track and then rolled right into the first mile. As always, the first lap was too fast: 70 seconds. As usual, I overcorrected on the second hitting 73. Finshed the first mile in 4:48. I was happy not only because I hit the lower end of the time range, but because I wasn't completely wasted. One very slow lap around the track and a drink of water was what the 2:30 rest got me and I was off for #2. Finished that one in 4:47 and was tired but knew that a final mile in 4:50 was not crazy.
Another very short 2:30 of active rest and mile 3 was underway. First 200 was in 35 seconds...way too fast but I corrected and finished the first lap in 72. Second lap was the hardest of all. One of the challenges of running speed workouts by yourself is that it takes total and constant concentration. There's no one else there to keep you on pace and focused. Lap 2 was evidence of that. It was a 74 putting me two seconds behind with two laps to go. All I wanted to do on lap 3 was make up one of those seconds and not do anything crazy. Lap three was in 71 so I got one of the seconds back. The first 200m of the last lap was in 35. Not sure how I did that because at this point, I was wasted. The final 200 was all about gutting it out which I managed to do finishing in 4:49.
I was very happy with another solid workout. It would have been a challenging one even indoors and with other guys. This was a real confidence booster because now I know I can do it by myself if I need. to.
What is crazy to think about though is the pace I ran my 3x1M intervals at today is the pace the best marathoners run their marathons at. Absolutely insane. | 