Greg Strosaker ran: Decided to change fro...

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  • 8 miles
  • 00:51 time
  • 06:22 pace
  • 1010 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
great Much Needed Tune Up 8 mi 00:51 06:22 pace

Decided to change from the 3x1600 on the plan today - two reasons, first, was worried the 5K effort would tweak the Achilles, and second, I knew I'd be comparing myself to last year, and it was a he** of a workout last year (if I do say so myself). So, decided to do something more race-specific that I read this morning as a good 2nd-week-of-taper workout, and do 8 miles straight-up at marathon pace.
To better simulate the end of race challenge, I started on a downhill (mimicing going out too fast - 5:57 first mile, 6:25 second mile on slight incline), then hit a huge hill and tried to hold decent pace in the third mile (6:43). Got a bit nervous as I started to taste the lactate after this one and was still pushing a bit of uphill. But then once I hit mile 4, things got easier, and ended up doing the last 4 around half marathon pace without pushing, negative splitting the run by around 15 seconds. And I felt like I had plenty left in the tank.
Just needed this one mentally, to establish confidence that MP feels easy, and that the Achilles is no issue at that pace. I didn't feel a thing from it the whole run - in fact, feeling better than I've felt all season. I don't care much what I do the rest of the next 9 days now, feeling like I can just relax and just to enough to stay sharp. And I had a lot of fun out there today - I know that running easy can be enjoyable, but this is the type of stuff you can really enjoy, testing yourself just a bit but not risking anything stupid.

  • Fred B.
    Fred B.

    Sounds like a real confidence booster and a great workout to boot. Great job Greg and glad all is 100%!

    about 2 years ago Like

  • Danny W.
    Danny W.

    Excellent confidence builder run!

    about 2 years ago Like

  • Sarah G.
    Sarah G.

    Excellent! Looks like you made a great choice. I felt the same way about my workout change last week. Smooth sailing until October 7th :)

    about 2 years ago Like

  • Brandon
    Brandon

    Nice job my friend. I did nearly the same thing last night and can share some of those same emotions. Do no harm mode from here on out. You're ready!

    about 2 years ago Like

  • Tim M.

    Great news. I need these kind of mental boosts a lot too, it's great to know that marathon pace is manageable. Well done.

    about 2 years ago Like

  • Jim

    Very nice Greg ... between your training and your muscle memory you know the speed/desired pace is there. Today was good to sharpen the mental edge you need to go after the goal you want to achieve at your next marathon. Enjoy the rest of your taper.

    about 2 years ago Like

  • Mike
    Mike

    Smart run. I think that as much as the injuries have hampered your training, the forced rest is helping you feel stronger at this point in your training. You can judge that better than me, but this was a solid effort for sure. Hope every tendon muscle and bone acts right from now until the end of the race.

    about 2 years ago Like1 person

  • Christian H.
    Christian H.

    Nice, man it sure looks like everything is coming together. I think it is great that you got in a workout that makes you feel like you can relax and trust in the work you have put in.

    about 2 years ago Like

  • Patrick P.
    Patrick P.

    Looks good. My marathon has a lot of early downhill so I'm grappling with similar (albeit slower) pacing issues.

    about 2 years ago Like

  • Steve Shep
    Steve Shep

    Perfect! So glad to hear you laid down this one just right. You should be very confident in your readiness for big things. Such a mental victory...real happy for you!

    about 2 years ago Like

  • Barbara W.
    Barbara W.

    Sounds like a great plan. Your marathon must be the same day as my half, 10/6. Great 8 miler, today!

    about 2 years ago Like

  • Stefan
    Stefan

    Superb!!!!

    about 2 years ago Like

  • Steve T.
    Steve T.

    Agree with Stefan. Simply perfect.

    about 2 years ago Like

  • Andrew A.
    Andrew A.

    The day I can run 8 miles at an average 622 will be the day I shout so loud in celebration that you'll hear it clear up north. Great confidence builder, Greg.

    about 2 years ago Like1 person

  • Andy F.

    Fantastic Greg! Sounds like you are sitting golden for your marathon. I can't wait to see the result!

    about 2 years ago Like

  • David P.
    David P.

    I always feel that your quality work should be slower (more towards MP) as you get closer rather then faster anyways. Good call on changing it up so you don't compare to last year. That just makes you to over analyze things. The important thing is that MP feels comfortable anyways. Enjoy the rest of your taper.

    about 2 years ago Like1 person

  • Carolyn
    Carolyn

    Smart decision to take it easier as I've read the same thing about faster paces aggravating my Achilles tendon, too. Still looks like a great pace to me, though!!

    about 2 years ago Like

  • Dave P.
    Dave P.

    Great job, Greg!

    about 2 years ago Like

  • Penrhyn David Y
    Penrhyn David Y

    Intelligent approach Greg. Looks like your are spot on for the marathon - BRING IT ON!!!

    about 2 years ago Like

  • Joe M.

    What smart training all the way around Greg, especially not turning today into some kind of bizarro world time trial against "Last year Greg", which good or bad, really doesn't mean much of anything, except to drive us crazy and maybe erode some confidence.

    Great workout today and you should feel completely happy and ready for Towpath. Great stuff today Greg, congrats.

    about 2 years ago Like

  • David S.
    David S.

    Perfect. You are ready to rock Greg bring on the Towpath

    about 2 years ago Like

  • Christine S.

    A perfect workout and a fantastic confidence booster. Great work out there Greg! Oh - and I read the same article this morning :)

    about 2 years ago Like

  • Mark W.
    Mark W.

    Great flexibility on switching it up - nice to give yourself a big taste of success going deeper into the taper. Sweet confidence booster!

    about 2 years ago Like

  • Brie
    Brie

    I'm really glad to hear the Achilles isn't giving you any issues! This is a stellar pace - sounds like you are going to have a great race!

    about 2 years ago Like

  • Mindi G.
    Mindi G.

    Nice!!

    about 2 years ago Like

  • Glenn W.

    Great idea and nice job, Greg! Thanks for sharing! Learn new ideas everyday here!

    about 2 years ago Like

  • Carla Jo C.
    Carla Jo C.

    Great "test" run!! So glad to hear the achilles didn't give you fits and that MP was "easy"!! You're going to do great next weekend!!

    about 2 years ago Like

  • Ron G.
    Ron G.

    You are ready to rock and roll! Great workout!!

    about 2 years ago Like

  • Br3nda
    Br3nda

    Nice run Greg!

    about 2 years ago Like

  • Mike S.
    Mike S.

    Wow great work on the 8! Can't wait to see how the marathon goes!

    about 2 years ago Like

  • Les G.
    Les G.

    Sweet!! Glad the achillies is a non issue. That's a really strong 8.

    about 2 years ago Like

  • Brian G.
    Brian G.

    Great pace Greg and super to get the confidence booster on both how it felt from an effort side and on the Achilles front! Looking strong!

    about 2 years ago Like

  • Lynn
    Lynn

    What a great run Greg and even better that it left you feeling so strong! A perfect taper run, nice job!

    about 2 years ago Like

  • John K.
    John K.

    You got this dude - now just take it easy. You know you are ready to go. The legs are healthy, the mind is squared away . Let those legs heal up to pristine state and coil up for the big day.

    about 2 years ago Like

  • Darren C.

    I'm drawing on your positive energy Greg as I'm in a similar place in my taper. Please keep it up!!

    about 2 years ago Like

  • Erin
    Erin

    Sounds excellent! So glad it was fun and that the achillies was quiet :)

    about 2 years ago Like

  • Marcie M.

    I think I read the same thing you did today. Excellent game time decision on the run. Love how great you feel at this point too. Probably couldn't ask for more from the day.

    about 2 years ago Like

  • Mike F.
    Mike F.

    Consider that after your Towpath, Felix Baumgartner will do his vertical near-marathon. Of course, he will have gravity assisting the entire way down. :)

    about 2 years ago Like

  • Gil
    Gil

    Everything has been said:) I wish was as thorough as you.

    about 2 years ago Like

  • Adrian P.
    Adrian P.

    Great test run, good confidence builder. Sensational to hear that Achilles was 100%.

    about 2 years ago Like

  • Premshree P.
    Premshree P.

    Fantastic tune-up, easy days are here again! :)

    about 2 years ago Like

  • Daisy G.
    Daisy G.

    Sounds like a great one! I'm glad all your hard work this cycle is paying off.

    about 2 years ago Like

  • Tom S.
    Tom S.

    Very well thought out training run, Greg. Glad that it went well.

    about 2 years ago Like