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Before the Sun


Quad Cities ‘17, Week 8, Speed
3:43 AM, 72°, 81%, 6 mph SE
Nike Free RN Distance Shield Blue (274.5)
1:13:27, 9:04
Plan: 2mi WU @ 9:31-10:31, 3x 1600m @ 7:03-7:21 w/600m recov @ 10:11-10:21, 2 mi CD @ 9:31-10:31
☆ ☆ ☆


Up before the sun to beat temps in the upper 80s later in the day.

Missed the middle 2 non-heat-adjusted interval paces, but just by a few seconds. Made all heat-adjusted paces easily.

The first interval seemed impossibly fast. That’s often the case, so I wasn’t surprised. I buckled down, believing that if I got through it, I’d be good to go on the other 2 intervals.

Didn’t have any physical issues, but did take 2 ibu when I got up at 2:30. That probably kept the normal rectus femoris and IT band issues at bay.

Spent some time in the middle and last intervals focused on increasing cadence and proper form. That was to reduce the stress of the intervals. Don’t feel like I really accomplished that. I also spent some time trying to apply mindfulness, focusing on the feel of the legs swinging and the feet pounding the ground. Did spend a few minutes in the focus exercise of moving a sensation from the feet to above the head, but that wasn’t really helpful. I couldn’t really get locked in on that sensation during a run.

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SOS x 3

I have three Something of Substance (SOS) workouts this week. That’s a Hanson’s Marathon Method construct, consisting of speed or strength runs, tempo runs and long runs. In week three of Boston training, I have all three. Tonight is speed work at the Cretzmeyer Track. Thursday will be a tempo run: eight miles, six of which will be at 7:57/mi. Sunday will be a long run of ten miles at 8:40/mi.

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First Workout

I got the first speed workout in last night at the Cretzmeyer Track. In drizzle, then light snow, then drizzle again, I had a productive 9-miler.

The plan was 1.5 mi warmup @ 9:41 + 12x ([400m @ 7:21] + [400m recov @ 10:21]) + 1.5 mi cooldown @ 9:41. I made all but the first speed interval and went 8:54/mi for the workout.

As usual, I started dreading the run around 2:00 pm. 12 intervals seems like a huge deal. And, the weather, though warm, was less than optimal. But, I’ve been through this before. Deep down, I knew the workout wouldn’t be as hard as it looks on paper. Sure enough, I ran the first part of the first interval at faster than the planned pace. That’s how I like it – a need to slow down rather than speed it up.

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