Archive for August 13th, 2008

Nice workout today – 8 miles w/5×600@5K race pace. Seeing as how I haven’t done a 5K in a few months, I used my goal marathon pace equivalent for the 5K (with some help from McMillan’s calculator) which is 7:15.

I split it up by doing 4 miles at the top of the workout, then the intervals, which magically averaged 7:15 (splits were 7:18, 7:15, 7:13, 7:13, 7:17), then the remainder for cooldown. I’m feeling very satisfied with it since the last time I did 600s was in April and they were slower, yet the temps were 17 degrees cooler.

Now to correct this week’s schedule in the previous post. Thanks to one of my gal friends on the Women’s BQ thread who took a cool poll yesterday of how many 20s people are doing for their marathons, I learned that my 5-6 was on the highest end (I think one other person is doing 6). The plan I’m following calls only for 3, but I know I’ll feel better to add more, so I’m going to make it five 20+ runs total – no need for 6.

Since this is a cutback week, I’ll stick with the plan as written and do 14 for my LR this Sunday (instead of the 20 I’d planned), but I’ll make it a hill workout on my favorite Mile Hill, so I’ll still get a little extra sumpin’ sumpin’ out of the deal. Next weekend it’s a scheduled 20 that I’ll stretch to 22.

Don’t you feel so much better now that I’ve clarified my schedule? I thought so. Later, my lovelies.