Wednesday, November 11, 2009

Wednesday 11/10 - Sean type workout

Sean had told me Saturday after the long run he was going to give Sam and me some tougher workouts for Wednesdays to run for our marathon training. I got an email on Monday with the workout 3 x 5k with 5 minutes recovery in between at marathon pace, marathon pace - 15 seconds and marathon pace - 30 seconds. I was looking forward to it with a combination of dread and anticipation. 3 x 5k just seems like a really long workout. I wanted to nail it, but I was dreading hitting the wall on the last one. Yesterday after my workout I did about 10 minutes of weights to work on strengthening my quads and hamstrings. I didn't think it was that much but I could definitely tell I had lifted yesterday.

I ran a 2 mile warmup in 14:30 and then started the workout. My goal mile pace for the 3 5ks were 6:10, 5:55, 5:40. My splits the first 5k were 6:07, 6:06, 6:06, 35 for a total of 18:54. It really didn't feel that hard though my legs felt a little tired. The second 5k was a little quicker, but still wasn't that hard and I really didn't feel like I had to push it until the last mile. My splits were 5:52, 5:55, 5:52, 33 for 18:12. I felt decent, but I knew that it might be hard to do 5:40's for the last 5k. I started out a little quick, but got into a groove and hit 5:35, 5:37, 5:35, 31 for a 17:18 closing 5k.

I didn't have any foot problems and ran the route on an asphalt trail in my regular trainers. I felt really good hitting all the times and having a good last 5k after already running two at decent speeds. Off to bed to try to recover for tomorrow.


  1. Awesome workout bud. You nailed it for sure. Good job! As a matter of fact, based on that last 5k, I'd say you nailed it better than I did, for sure.

  2. ah, see? i start today with my trainer at the gym...well at least if he works me over too hard, all i have is 11 miles this Saturday...but we wont be working legs today, i do know that so i guess i got that going for me... :o)