Friday, July 03, 2009

MP workout

My body and legs have been feeling a bit tired and drained the last couple days, probably from the higher than normal heat and humidity that has hit us lately. However, today's conditions were a little better, less humidity, low to mid-80s and a constant breeze. The workout for the day was 12 miles with 8 at marathon pace. I ran the meat of the workout on the track so that I could accurately monitor the pace. The goal pace was 5:50-52 pace or 3:37-39/km, which is a 2:32-2:33 marathon. After a 2.5 mile warmup, I was on my way for 32 laps. I checked my 400 meter splits during the first couple laps of the first mile to see were I was at with the pace. I was quite satisfied to see that I was right on track, maybe a second or two too fast, and feeling comfortable. I ended up having an excellent workout. Finished the 8 miles in 46:01, which is about 40 seconds faster compared to the same workout I did in preparation for my last two marathons. Here are the splits:

1 - 5:48
2 - 5:46
3 - 5:47
4 - 5:43
5 - 5:47
6 - 5:45
7 - 5:45
8 - 5:40

46:01 (5:45 pace)

Today: 13.5M with 8M at MP
Thur: Noon - 5M @ 7:09 pace; PM - 7M @ 7:17 pace
Wed: AM - 5.4M @7:10 pace; PM - 7M @ 7:04 pace

3 comments:

Michael said...

Wow, nice w/o, well done!

Andrew said...

Very well done indeed! Running that long on a track must have been hard though.

wcapsoldier said...

Wayne,

THATS WHAT IM TALKING ABOUT!!!! ENJOY YOUR BREAK..CONTINUE ON WITH THIS TYPE OF RUNNING..SUB 2:30 IS COMING!

Nate