View Workout (Joe Uhan)

Return to Log

Marathon workout with Mike: 2x2mi then 3mi tempo

November 7, 2014 (Afternoon)

Exercise Type: Run

Weather: 50, nice

Comments:
Long pre-CIM workout with Mike. He and I did this workout on 5-31 before Grandma's. I REALLY like repeating workouts. It's good for the psyche to track progress.

We did the exact loop: from his house, then to the river, then all the way to Dorris Ranch in Springfield, then back along the river.

In May, I ran his pace. Today, I did my own. The emphasis was on more like "real" threshold pace (160-165 HR), rather than my usual "marathon grind".

After a few miles warm-up, we got after it. Stride felt good: heavy emphasis on the "HAPP'D", especially the pawback. Felt pretty strong, but definitely not fresh - STILL roughed up from the downhills.

Ran two miles (the watch called it 1.94-1.96) on the measured path, then again after a 2:00 rest.

Then, the rough part of the workout: NINE miles easy.

It's easy to run fast. It's harder to run fast, then have to run a lot farther (the "Koop Argument", apparently, as he does ALL his pace work up front, with a long cooldown), but it hardest to get tired, then run fast at the end. This workout combines #1 and 3: fast in the beginning AND in the end, after a long slog!

Ran all the way into SPFD. Stopped to deuce and get water (no cal's since breakfast - this could've been an issue later on...), then turned back.

Last three miles was...OK. I felt quite flat and, especially on the rollers, it showed, in both pace and HR: slow and high. Oh well, it was a good workout. Never felt like I was forcing it.

20 total miles, with 7 at what just may be about what my half-to-marathon pace would be. GREAT workout for Mike: he ran 6:20-40 early on, then hung on to run 6:40 - 6:55 pace over the slow, hilly final 3-mile tempo, which is right on for his goal of sub-3.

My splits (AVG HR):

2 mile: 11:51 (160) = 5:55 pace
2 mile: 11:57 (163) = 5:58 pace
- 9+ mile easy (124)
3 mile: 18:49 (170) = 6:16 pace

Wore the Yellow N1's...from like 2013. They have to be dead as hell by now, and my feet were sore as a result.

PM: Hammer had a birthday get-together at Falling Sky Brewpub at 5. Got there at 6 and socialized, and was home and in bed by 9:30. His sis was there, who I hadn't seen since we had a rather, uh, "inappropriate I-just-met-you-and-now-we're-drunk-kiss-fest" at Hammer's anniversary party back in early June. I thought it could be awkward, but it went really well. She's really nice, but...right now, I'm not starting anything I'm not sure I want to commit to.