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Lorane Highway Workout

August 9, 2009 (Morning)

Exercise Type: Run

Weather: 60, humid, CALM

Comments:
This morning -- perhaps against better judgment -- I met up with Brad Hudson and Tera Moody (on the WC marathon team) for a marathon pace workout. Also there would be Brad Chvatal, a guy about my caliber (but 37) who's also been helping pace Tera while she's been in town.

The workout was 15 mile tempo cutdown, the plan being 5mi at 5:55, 5 at 5:50, then the last 5 at 5:45, on a 5-mile marked road that's somewhat rolling.

Felt so-so early -- just sluggish and a little trashy. Brad did the pace duties but annoyingly so: lots of micro-managing and asking Tera about a million times "Is this OK?" or other random shit. Our first mile was just a TINY BIT slow: 5:57, which is normal and, with zero effort, we would've sped up. But Brad literally sped up so our 2nd was 5:49-50 -- a pace we weren't supposed to hit 'til mile 6. This was characteristic of the day: Brad pace-pushing, inconsistently. While he was hammering up the hills, I hung back with Tera and helped her climb, methodically -- the way you're supposed to.

The first 2 miles were flat with the 3rd going up a double hill, the 4th down the hill and the 5th climbing another -- all very modest grades, but just enough to be work. PERFECT, really.

The great thing about the workout is we had Hudson in his SUV about 50-100m behind us, helping block what little traffic was out there. And, whenever we needed anything, we could just wave him up and he'd hand out water, gatorade, gels, etc. Per Tera's schedule, I took fuel every 3 miles, which worked out great.

Based on how my legs felt early, I honestly thought I'd bow out at 10 -- back where the car is. But after my 2nd refuel -- and first gel -- I began to feel MUCH better -- a little trashy, but good energy. Kept going at the 10-mile turnaround, at which we were already under 5:50.

Felt a BIT clunky 11-12 but after my last fuel, where I took a gel and a ton of water, I felt GREAT. Very cool. This was good timing because around then Brad starting tanking. Super-weak. He pushes pace the WHOLE time, then with 2 miles to go starts ass-dragging.

So for the last 1.5 it was me and Tera, flying on the downhill then, really, having to hold back on the last mile. She said to me, mostly serious, "Don't go kicking it in!", to which I replied, "I've spent most of my coaching career running with JV girls; I think I'll be able to hold back."

The last mile -- uphill -- was VERY, VERY relaxed and before we knew it, it was over! What a terrific workout. The splits:

5:57
5:50
5:55u
5:49d
5:54u
5:47d
6:00u
5:42d
5:48
5:43
5:41
5:41
5:44u
5:36d
5:48u

u = uphill, d = downhill

AWESOME WORKOUT. Though tired at the end, it felt EASY -- even in heavy trainers! VERY, VERY COOL. The 3 of us cooled down for maybe 1.5, with some fun chatter between Tera and I (and Brad making excuses for why he dragged ass the last 2) before hopping into Brad's ride and heading back to the start line.

Post-workout breakfast at Glenwood, which was pretty key. A little gut rot but it was tasty.

Spent the rest of the day hanging out. Walked the dog and chatted with Dan, then just chilled out. Had a celebratory Lagunitas IPA at night.

REALLY PUMPED after this week. 98 miles, felt GREAT. If I could feel this good NOW -- like 8 weeks out -- I wonder what I can do, come 10/4! :)