Morgan M. ran: So my coach gave me t...

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  • 14 miles
  • 01:55 time
  • 08:13 pace
  • 1357 calories
  •  
  •  
  • 2874 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
 
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good MESEKE MARATHON MILEAGE IOWA CITY EDITION (AND WITH SPEED WORK!) 14 mi 01:55 08:13 pace

So my coach gave me training plan for Boston. It started from the start of the year til race day. It's very easy and simple to follow....if you're dedicated top put all the work and miles in. It just has long runs, medium long runs, tempo/interval, and weekly %s. This is the first long run that has asked to incorporate speed in it. This is new for me but I always read about Wheels doing it so I took this challenge head on. I did a 2 mile warm up, 4 miles @ marathon pace (8:00), 1 mile easy, 3 miles @ marathon pace, 1 mile easy, 1 mile hard/threshold pace but slower than 5k pace, 2 mile cool down. Except I accidentally went out too fast on my 1st mile @ marathon pace and wasn't able to hit a hard mile at the end because icy sidewalks so I just switched them around on this run =P. and cooldown was slow because residential streets were sheets of ice =/ I didn't want to risk injury so I took it easy. Very proud of this run/workout!

SPLITS: Warm up-8:11, 8:07, 4 @ marathon pace- 7:27, 7:53, 8:09, 8:05,1 easy- 8:39, 3 @ marathon pace-7:56, 7:53, 8:00, 1 easy- 8:49, 1 (good attempt because I hit my max speed on this split but the ice slowed me down some) hard-8:02, 2 mile cool down- 9:13, 8:49

and then I taught Body Pump 3 hours after this run. OUCH. Gotta stay fit, gotta stay tough!

5k indoor in 2 weeks? We'll see! =+]

4 months ago via Garmin

Calories
1357
  • Jane W.
    Jane W.
    Jane W.

    Great run and great 3K the other day. Your phone message made me smile! Best of luck with the training and track season.

    4 months ago • Like