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...

Boston Marathon Track Workout #3 - Getting Faster?

On Tuesday, I ran five of ten miles at marathon pace (6:52) or better, which I consider a kinda big deal, since perhaps the key of marathon training is to get used to running lots of marathon pace miles. So, two days later, how would I fare with my track workout?

Tuesday, I ran 5 marathon pace miles

Well, for starters, what should have been my fourth track workout, was only #3. I skipped my track workout last week, but I was in Florida, taking a short break from running. While there, I did manage to lift weights and swim laps to maintain my fitness. Anyway, this morning, I got a late start, so I had to run quickly to the track and not mess around once I got there.

The Hansons Brooks marathon training plan, 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. Again, as in workout #2 two weeks ago, I chose to run the minimum number of intervals (which is three). Here are my results:

At the track two weeks ago...

Two Weeks Ago:

2 mile warm-up

1600m @ 6:22/mile pace (400m recovery)

1600m @ 6:12/mile pace (400m recovery)

1600m @ 6:08/mile pace

2 mile cool-down

Average Pace: 6:14/mile

Today:

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

Analysis: I am always amazed at how similar my interval times are week to week. Average pace for both workouts was exactly 6:14/mile. Solely based on my times, it may appear that I'm not making progress. However, if I look at the big picture:

1. I'm logging more weekly miles this week vs. two weeks ago
2. I ran more marathon pace miles this week, than I did two weeks ago
3. It may have been slightly colder/windier today. The track also had a little ice/snow.

So even though I am still running the same 6:14/mile in my speed workouts, I am doing so on more tired legs in less speed-favorable conditions.

One More Thing: I looked up on the McMillan Running Calculator, what the 10k pace is for a 2:59:59 marathon and it's 6:10/mile. So, I just need to drop four seconds/mile to be on target! I have five more weeks to get there, because at that time speed training switches over to strength training.