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5ksandcabernets: Confidence level for Chicago: On the rise.

5ksandcabernets

Tuesday, August 31, 2010

Confidence level for Chicago: On the rise.

Today's workout with Gilbert's Gazelles: 4x 1-mile repeats with a 2 to 3 minute rest between each session.
 
Gilbert gave us a little formula before our run. Whatever time we plan on running for the marathon, we should double that figure, and the result should be the min/mile speed we maintain during our workout. He then added this, "if you can't keep that speed, you have no business aiming for that time on your marathon."
 
For instance, I need a 3:20 to qualify for Boston. When you double 3:20, you get 6:40, and this is the time, in minutes per mile, that I needed to be able to hit in each of my mile repeats this morning.
 
My splits....
 
6:32 - just a little warm-up
6:26 - getting into a groove
6:27 - wishing the recovery period was a little longer
6:12 - Let myself go knowing it was the last repeat
 
Clearly, it looks like I'm in shape to run a 3:20 marathon. And from this workout, it looks like I could run anywhere from a 3:16 to a 3:06. Ha. Ha. Ha. No need to get greedy for me. When marathon day gets here, I'm sticking to a 3:20 pace until well past Mile 20.
 
Still, I've put together two good quality workouts in a row for the first time this summer. And today's workout came even though my legs were still a little - no make that, a lot - rubbery from Saturday's 22-mile jaunt.
 
Confidence level for Chicago: On the rise.

4 Comments:

Blogger Billy said...

Dude...honestly? I think you should be shooting for sub 3:15-3:18. Clearly the physical ability is there. Ya just gotta KNOW you can do it.

Make it happen Captain. Destroy 3:20 in Chicago.

August 31, 2010 at 12:36 PM  
Blogger Laura said...

I don't like that method of figuring out splits, because it means I would have to do four 7:20 miles to think about pulling a 3:40 and ever qualifying for Boston. I've run a 3:49 marathon before (without training), and figured that meant I could train and hit 3:40 someday, but putting it into the terms of being able to pull out 7:20 miles just sounds scary.

August 31, 2010 at 2:58 PM  
Blogger Derek said...

Sounds a lot like the Yasso 800s, and from the look of things you are ready to go and have the confidence to get it done. Good luck and have fun when the time comes!

September 1, 2010 at 7:44 AM  
Blogger Mark said...

Sweet! A nice confidence biulder for 3:20 10/10/10.

September 1, 2010 at 1:20 PM  

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