I was honestly surprised by today's planned workout, which included a 30 minute rehearsal of the marathon, 15 minutes easy, then 3x1000 starting every 5 minutes. On paper it looked tough with the marathon later this week, but I knew I could always back out if it seemed to be taking too much out of me.
To simulate the first 30 minutes of the marathon, I was to go into the effort pretty much straightaway without much for warm-up, and slowly work down from a first mile around 6:10 or so to 5:52 pace by the end. After running by feel for the first 1/2 mile or so I noticed I was right at 6:08 pace, which didn't feel too difficult. I ended up running the effort at 6:06, 6:01, 5:57, 5:51, 5:53. The fourth mile found me starting to feel good, which wass probably what Mystery Coach had in mind by asking me to ease into marathon pace over the course of 30 minutes.
Over the course of two easy miles I made my way up to the junior high to run the 1000's, thinking all the while that I could easily pull the plug and jog home if things started to go south on the track. I figured I would try to run the three repeats around 3:18 or so, which is just shy of 79 seconds per 400 (and about my average for the 8x1000 last week). I laughed to myself after coming through the first 200 at 36 seconds, which was way too fast. I reigned it in a bit but still ended up at 3:13 for the first repeat. I made sure to ease off for the next two, hitting 3:18 and 3:19 without having to dig in.
The one mile jog home found me feeling good. It was nice to run through all the gears, and the Coach's draconian rule of no more than 10 miles total over the next three days seemed easier to swallow with a workout in the legs.
Special thanks to the coach for the post yesterday, please keep those questions coming.
Training: Today, 10.5 miles, 1:05:20, 6:15 pace w/5 mile effort in 6:06, 6:01, 5:57, 5:51, 5:53, 15 minutes easy, then 3x1000 (1:40 rest) in 3:13, 3:18, 3:19
Yesterday, 6 miles, 43:03, 7:13 pace