M: 4.6mi in a snappy 30:42 that almost didn't happen. A planned solo run led to waking up 30 minutes later, then hearing the coffee machine sound its ready alarm. Thankfully my temperature sensor pictured here "spoke to me" and kept the workout plan intact! I felt great from the start so it was just a matter of getting out there.
T: 7.7mi including 20x 200m tempo intervals (14 of them under 6:00/mi pace). A real mental challenge to not think about the big number (20) of reps. A trick I used: think about how many you've already done and set the (immediate) goal to finish the next one. Training partner Joe Loureiro mentioned after 17 that we had just 3 to go - incorrect! 17 done and 1 more to get to 18! Then we talk again.
T ("XT") - Team Red Cross kickoff event at the South End Athletic Company in Boston! Check out the photo gallery from this great event, provided by Kat Powers of the American Red Cross. Kudos and thank you to Dan Fitzgerald of SEAC, team manager Nicole Marcotte and everyone from the American Red Cross who organized a fantastic social and fundraising event for our cause!
W: 10.1mi in about 1:14, 7:19/mile
T: 6.8 mi: 6mi + 6x 150m strides at the end of the run. Snowy roads
T("XT") JJ Grey & Mofro concert in Boston! Now providing additional musical inspiration for my marathon campaign!
F: off
S: 20mi in 2:24:45 (7:16/mi) marathon specific workout!
- 2mi warmup
- 4mi at goal marathon pace (mp 6:50/mi plan): 6:53, 6:46, 6:33, 6:45
- 4mi recovery
- 4mi mp: 7:01, 6:38, 6:54, 7:00
- 4mi recovery
- 1mi "all out" - I couldn't pull this one off, did 7:20 while Joe and Will were able to push here. First venture into 20 mile distance and a pretty solid effort in above 8 mile tempos left me drained
- 1mi survive to the finish!
S: 4.5mi recovery in 34:43
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| Ken, Joe and Paul! |
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| Team Red Cross Power Shot! |
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