Friday, July 24, 2009

Flashback Friday: Compensating for a Small Goal ... you thought I was going to say something else, didn't you?

After taking it in the comments last week from some of you, I have readjusted the pacing goals for my weekly track workouts. I was still training with pacing in mind for the 10-K earlier this month. But now it's time to focus on the marathon and my four-hour goal.

I will now shoot for 1:45 or less per 400 meters instead of 1:40. And when I do 800-meter repeats next week, I will shoot for 3:35 or less instead of 3:25, which would have only meant a 50-percent FAIL had I made this adjustment last Thursday. Let's see how my new pace goals panned out for me.

And now the statistical rundown:
  • Intervals: 9 x 400 meters
  • Goal pace: Sub-1:45 per interval (7:02 per mile)
  • Lap 1: 1:38.33 (6:34 per mile)
  • Lap 2: 1:41.18 (6:46 per mile)
  • Lap 3: 1:42.14 (6:50 per mile)
  • Lap 4: 1:36.35 (6:26 per mile)
  • Lap 5: 1:35.94 (6:22 per mile)
  • Lap 6: 1:45.77 (7:02 per mile)
  • Lap 7: 1:42.28 (6:50 per mile)
  • Lap 8: 1:46.33 (7:06 per mile) FAIL
  • Lap 9: 1:42.9 (6:50 per mile)
  • Average pace: 1:41.25 (6:46 per mile)
  • Total distance: 6.2 miles
[Drunkard's note: Total distance includes one mile warm up, 400-meter recovery laps and one mile cool down.]

Sorry, Nitmos, just one this week. Here's the monumental link again for your viewing pleasure.

Back Talk
Wherein apparently we have to review the material we've already covered this year.

Xenia is just jealous that I have good supporters on my kick-ass training runs: "The only problem with the cyclist support crew is that they won't be there on race day."

Answer: 1) Actually my cyclist supporter will be there on race day, just not following me on a bike, 2) I will also have my usual cheering section(s), 3) I will have about 10,000 fellow runners to keep me company throughout the race, 4) I will have great crowd support as Akron does a great job cheering on the marathoners, and 5) my previous experience at this race should help.

Funnyrunner and Morgan are so unfashionably late to the party in their questioning of my running without socks and having to groom my blisters.

Answer: I've answered this before. I'm not going to go over sockless running again.

Happy Hour is nearly upon us, teammates. Have a finely brewed weekend, and good luck to all you racers. Run well and drink well. Cheers!


Xenia said...

Someone's tetchy.

You know what I meant. There's a big difference between supporters stationed along the race course and a supporter who is with you the entire way monitoring your progress.

Maybe you should bribe Martini to run with you the entire race at your pace.

Spike said...

I agree with Xenia, there is a difference. however, I also agree with your 5 reasons why it will be alright. I feel so torn!

have an excellent weekend.

Viper said...

I know it's different, but I guess I just feel confident in my training and my past experiences.

Jess said...

I'm sure you'll be fine with the support. But, it would be nice to have someone on a bike just so that, if you really needed to, you could demand they hop off and let you ride the rest of the marathon!

Vanilla said...

My 400s are generally at 1:45 so I feel much better about you coming back down to my level.

Morgan said...

Forgive me for being fashionably late! :) I am but new to your blog!!! But thanks for the recap, now that I am in the know... I still think you're crazy! :)

Great track workout! I haven't made it to the track in a few weeks because of injury but I know it's a neccessary evil that will make a reappearance in my life soon. *Ugh* If only I were as fast as you I might enjoy myself more!

Sun Runner said...

IIRC, you drive a Hyundai. Therefore, I think the nature of not in question, unlike middle-aged men with Hummer H2s and Corvettes.

I'm heading to the Michigan Brewers Guild Summer Beer Festival after work. Fucking-A.

Blyfinn said...

Nice work on the splits! Take that however you want.

Mike said...


X-Country2 said...

I'm going ot miss all the red FAILs. They always make me feel better about myself.