Week 7, Day 2
Phase: Pre-Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 2.5 minutes with 1.5 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Tough workout again today, but I think I’m starting to get stronger. I warmed up for about 25 minutes (3 miles) before performing the first of 6 x 2.5 minutes at a fast past (slightly quicker than 5k race pace I would guess). The 90 second recovery time went oh so fast and before I knew it I was off on another 2.5 minute effort.I actually love this type of workout; the faster bursts get harder and harder and the recovery time appears to get shorter and shorter. After the sixth 2.5 minute interval I debated doing another, but decided to call it a day and head on home as my cool down.
Distance: 8.6 miles
Time: 1:00:48
Average pace: 7:05 per mile
Looking ahead to the remainder of the week, I have three consecutive “easy” days with a few fast strides thrown in for good measure before my next race on Saturday – The Strider Mile at a local high school track!
Looking back to 2006 I ran a 5:06 mile. 2007 was a little slower at 5:09. Any predictions as to what I’ll run this year???
Using the great McMillan Running Calculator I should expect around a 5:11 mile based on my recent 17:59 5k time. If I use my most recent 10k time of 37:18, the calculator also predicts a 5:11. However, if I plug in my Frederick Marathon time from early May (2:51:36), I’m looking at a 5:05 mile – a new PR!
I’m not a gifted miler by any stretch of the imagination; I lack basic speed and my ability to accelerate when racing on the track is almost non-existent. However, throw my endurance, strength, determination and Welsh spirit into the mix and it should make for an interesting race! Oh yeah, it will also be my last race as a 41 year old. I’ll be aging up on August 18th….
Nice work. I predict 5:05. Happy Birthday (a few days early).
Sounds like your training’s paying off. Great workout!
Steve,
very motivating this blog.Keep up this fartlek,with these short recoveries,and your
speed endurance will improve in your shorter distance races.
Can you measure a distance on the road for these intervals,so you have a comparison?Look to follow someone in the shorter race that is typically 10 secs quicker than you.Draft off them the whole distance..trust your endurance,eventhough you’ll be breathing heavier to start with. All the best Caerdydd guy!
Thanks Corey. Yes, things seem to be progressing nicely. Hard to believe I’m over one third of the way through the plan already though!
Nick: great advice thanks. One of the guys in the local running store said exactly the same – draft off the faster guys for as long as I can, I know there are plenty of high school kids entered so I’ll see what the old man can do!
Alex: 5:05 would be fantastic! If I run a PR I’ll be treating myself to one of these beers http://www.cymru66.com/beer/samichlaus-probably-the-strongest-beer-in-the-world/ which have been the fridge since March ’07. The beer is so good and so rare I promised myself I wouldn’t drink another until I run a set PR….good motivation huh?