I took a bit of hiatus from track workouts but with “the M-word” less than 10 weeks away, I need to get serious about increasing my speed.
Last night I hit the track with my running partner and trainer – let’s call her AF for simplicity (and privacy) reasons. AF is an amazing athlete – both mentally and physically strong. She told me last night that she trained to run 2:55:00 at Chicago, but unfortunately got injured and couldn’t. Talk about speed demon. I’d be ecstatic with 3:15:00. But I digress….
According to my best 10 mile time and the McMillan Running Calculator, I can run a 3:13:00 marathon. Since this is my first marathon ever, I’m shooting for more-of-a 3:25:00 (but would obviously take 3:13 if my body gave it to me). So, with that being said, I’m using a combination of times/speeds from both the 3:13 and 3:30 plans.
Goal Splits: 4:55 – 5:15
Workout Details:
Warm up: 1.5 miles
4 x 1200m with 2 minutes standing
Cool down: 1.5 miles
Total miles: 6
Actual Splits: 4:52, 4:52, 4:49, 4:44
The 1st 1200m felt hard but as I started to get in the groove, each one started to feel better than the last. It certainly helps that AF is a great pacer and motivator. I’m happy with my 1st marathon-training-track-workout – I feel great today. Unfortunaltely, this workout combined with my splits means that AF will make me run faster next week (I’ll likely never be allowed to use the 3:30 plan again, ha!).
In totally unrelated but awesome news: we leave for New Zealand one week from today. I’m seriously SO excited. We are going to do lots of adventures/hiking – and I’m hoping to be able to squeeze in at least 2 long runs while I’m “down under”. I keep telling myself that I’m far enough out (from the marathon) that I’ll be able to take this trip without it doing too much “damage” to my distance base – keeping my fingers crossed that this is true!
You rock your track workout!!! You are going to do the same with the M word!
What a great workout. Excited to see how all this leads up to the M- word!
So jealous of NZ
I just started doing speedwork last week, although I am nowhere close to being as quick as you! I can see some improvement in my running, but I hope I see a lot more within the next few months.
I am definitely jealous of your New Zealand trip. Visiting is on my bucket list.
Have fun with the Kiwis! Also, excellent splits. The track…I hate it. Every single step on that oval of despair sucks. But I like the results. It's like core work. Complain, but get it done.
I LOVE the track. I've been doing hill repeats lately, so I'm really missing the track. Wow! You are super speedy. Your Mom throws in some surges from time to time and I can tell she has some speed too. (I have little to no speed)
I have found McMillan to be very much in the ballpark for me. I like to do some racing during my marathon training to gauge where I'm at through the McM. calculator.
New Zealand?! Have fun! I've heard it's absolutely beautiful.
How do you know the size of the track? Do you track it when you run? There is one by our house, but I don't know the size.