Boston Marathon Track Workout #4 - Faster

On Tuesday, I ran six miles at marathon pace (6:52) or better. A week ago, I only ran five at marathon pace. I consider these "tempo" runs to be the hardest workouts of the week. So with only 48 hours to recover from my tempo run, I headed over to the track this morning for my fourth speed workout.

Is this the last bit of snow for this winter?

Track was crowed, three whole people...

and a dog!

In the middle of my intervals

Graffiti Wall near the Track

As mentioned in previous entries, in the Hansons Brooks marathon training plan the speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile (i.e 1600m). Instead of running the minimum number of intervals as I had done in the past few weeks, I decided to change things up a bit. Here are my results:

Last Week:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Today:

2 mile warm-up

1200m @ 6:09/mile pace (400m recovery)

1600m @ 6:01/mile pace (400m recovery)

1600m @ 5:59/mile pace (400m recovery)

400m @ 5:49/mile pace 

1.75 mile cool-down

Average Pace: 6:02/mile  

Ducks in the morning

Waterfall

My version of "Seen on a Run" 

Ducks on the move!

North Branch sunrise

Rockwell "L" Stop

Analysis: For the last few weeks I was stuck on an average pace of 6:14/mile at the track, and today my average plummeted to 6:02/mile. I simply added an extra, short interval at the end of my workout and more importantly, I cut back the first interval from one mile to .75 miles and presto! I am magically faster. I have always struggled with my first interval at the track, as it takes a while for me to hit my stride. So, I theorized, why not make the first interval a little shorter? I guess it worked. A few thoughts:

1. The McMillan Running Calculator, says the 10k pace is for a 2:59:59 marathon is 6:10/mile. So my 6:02/mile pace this morning would indicate I have arrived. Realistically, I am not 6:02/mile 10k runner, but I would say I am on my way!
2. The weather was not very cold nor windy today. Track was 99% clear of snow and ice, so the conditions were more favorable than last week.
3. I ran 50 miles last week and am on pace for 60 miles this week, so I am adding distance along with this speed. This may have helped me hold the faster pace.

These signs have sprung up around town
 and make crossing the street on my runs a lot easier, as
some cars actually stop now!

One More Thing: .Could not find my heart rate monitor strap to measure my effort at the track. Still looking...