Workout Report 2.2.16

Total: 8.56 miles @ 6:35 pace


Post workout sweatiness and repping my Chicago Marathon 2014 shirt. Yes, I have on two watches.

Usually Tuesday is track day, but when you live in Boston and it’s 50 degrees in February and you have the ability to run midday, you take it and run outside. So, I did my intervals on the esplanade and took in some much needed Vitamin D. My overall mileage was a little lower than typical Tuesday workout days, but I ran 12 yesterday and am planning on doing my long run tomorrow morning, so I thought it was best to keep my warm up and cool down relatively short today.

This week is definitely going to be a little top heavy with mileage… I have busy travel days for work Thursday/Friday and will be lucky to squeeze in 10 miles total over the two days. I have a 5 mile race on Sunday, (Super Sunday 5-miler), which I’m excited for, but a short race also causes some disarray for the weekend long run. My original plan was to do a long warm up (5 miles), run the race, and then a long cool down (8-10 miles), for a total of 18-20. The problem with this plan though, is that I know myself, and after racing hard for 5 miles, it’s going to be very tough for me to get in another 8. I also think I need to get in a solid 2.5 hour run with no speed work, just time, which is what tomorrow will be for me. You may say, hey, why don’t you do your long run Saturday? Eh, I’d rather feel fresh for Sunday’s race and have no excuses to pull of 5:40’s for five miles.

Anyway, back to today’s workout! You can see above that I wore two watches today. It was the easiest way I could come up with to time my 800 splits, while having distance on my GPS watch to mark the 800m intervals and 400m jog rests between. If you know an easier way, let me know! Here’s the workout:


1.5 miles warm up @ 7:25ish pace

  1. 800m in 2:54 (5:48 pace) 400m rest (~7:45 pace)
  2. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  3. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  4. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)
  5. 800m in 2:46 (5:32 pace) 400m rest (~7:45 pace)
  6. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)
  7. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  8. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)

1.31 miles cool down @ 7:05ish pace

Average 800: 2:49 (5:38 pace)

Overall, I would say this was a solid workout. Going into this workout, I kind of had the idea I was going to run 2:45’s  and it’s hard for me to not notice the workout was definitely slower than I’ve been doing on the track, but I guess that’s a silly statement. On an indoor, rubber track I don’t have any of the outdoor factors like wind and uneven surfaces. The mental factors of running intervals outside on an unmarked path are even more apparent than the physical ones to me. On a 200m track I know every 200m split, (or even 100m) and also know exactly how far I have left on each interval. Running outside today, I had to look down at my watch to see what distance I had remaining on each interval and even when I knew I had 200m left, what the hell does 200m look like on a path? I’ve been running outside intervals for 16 years and still have no ability to determine what 200m looks like.

In addition to being a bit slower, I also felt like crap today. I went to bed early last night and set my alarm for 5:15 am hoping to get a lot of my work done early. Instead of feeling refreshed from my 7.5 hours of wonderful sleep, I woke to my alarm with a pounding headache and congestion. I am ALL for pushing my body to it’s limit when I’m feeling healthy, but with that being said, I was not feeling healthy this morning and didn’t think it would be beneficial to wake up before the sun and get a workout in. I slept a couple more hours and am hoping some extra sleep will help fight off whatever bug is trying to harass me.

And last but not least of my post workout thoughts, the mid to late morning run is not my thing. Unfortunately, the Boston Marathon is just that, a late morning run that starts at 10am. Usually I run in the morning, around 7am after coffee and a small breakfast. On weekends it’s typically later, about 9 or 10am but still like an early morning run because I usually wake up around 8 or 9 on weekends. The Boston Marathon is tricky… you have to be up super early to make it to the Commons to catch your bus, (we actually had a friend living right by the start when I ran in 2014 but we still had to get there at 6:30am before they closed the roads) but you don’t start running for another 4-5 hours after waking up! I definitely need to work on fueling for this properly because as of now, my body hates it. I wake up and eat breakfast like normal, but am too hungry by 10 or 11 to go without eating anything else. Today, I started running right around 11am and had a small snack about 30 minutes before heading out, (half a Cliff bar.) My body didn’t like that and by the time I was done, I needed to be done if you know what I mean. I made it through 8.5 miles today, but there’s no way I would have managed 26.2! Anyway, lots to think about today. I’m going to have to do some reading on this… Feel free to share your wisdom on what works for you!


Oh, post workout foam rolling. We have a love/hate relationship.


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