And now, the statistical rundown:
- Intervals:
5 x 400 meters - Goal pace: 6:26-6:42 per mile
- Lap 1: 1:38.63 (6:34 per mile)
- Lap 2: 1:38.81 (6:34 per mile)
- Lap 3: 1:36.1 (6:26 per mile)
- Lap 4: 1:40.04 (6:42 per mile)
- Lap 5: 1:41.1 (6:46 per mile) FAIL
- Average pace: 6:34 per mile
- Total distance: 4.2 miles
This weekend appears ripe for a couple good runs. I look forward to concluding my first week of marathon training. It's important to build determination by completing all the runs in the early stages. I feel confident in this plan.
Back Talk
Wherein I'll try not to be a total dick when I address your comments.
Thanks for the heartfelt semi-quasi-encouragement this week regarding my quest for the -- what now? -- sub-four-hour marathon. Dean at Zero to Boston says: "Go Viper! May you suffer as your heart desires!"
Answer: Just keep telling me I look great no matter how dire the situation appears.
Mike at Running is Funny on my training plan: "I've use [sic] a modified [Hal] Higdon plan for both of my marathons, but I strongly feel the Intermediate II plan was far superior because you do half the distance of your long run the day prior. ... Rest or an easy day before your long runs makes your long runs easier, but I think it makes your marathon harder."
Answer: And thanks to Mike, I've already tinkered with my training plan to give this a try, as I was using Higdon's Intermediate I plan. Now, my schedule is set -- for now.
That's all for this week, teammates. Happy Hour is nearly upon us! Have a finely brewed weekend and good luck to those of you who have races. Run well and drink well.
13 comments:
Wow, you sound almost happy. Stop that.
Only one 'FAIL'?!? I guess I don't get to have a nice weekend.
But nice job on those 400's!
Good luck on the long runs brother. have fun!
You mean you listen to our suggestions and tinker with your training plan accordingly? Hmmmm. I was thinking maybe you needed 4 or 5 days of speedwork each week.
Nice work on the 400s, enjoy the weekend.
Nice job with the 400's. The deep butt soreness sounds bad.
I thought you looked great on lap 5!
I'd be terrified to do, for instance, a 10 miler the day before a 20 miler. Go you!
So, I stumbled onto your blog, and, don't laugh, but actually googled Booze Hounds, thinking it might be something like the Hash House Harriers! You had me there ...
Congrats on only Failing once.
That deserves a beer.
Only one failure, that's success, right? Ironic? I think so.
Holy crap. You're taking my advice. BWAAHAAHAAHAAHAA!
Kidding aside, if you can sustain a pace for 30 miles over two days, you'll do it for 26.2 miles in one day after a three-week taper.
The other bonus of the Intermediate II plan is that it gave me an accurate predictor of my finishing time. I averaged an 8:30 pace for my final long run, and I averaged an 8:31 in the marathon.
Good luck. Put in the miles and you'll break 4 easily.
Good 400 times, hope the pain fades soon. Stay after it!
Sub 4 is my illusive marathon goal, so let me know if you crack the code.
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