Excellent Final Marathon Specific Workout

Very happy with my final marathon specific workout this morning. I already knew I was in better shape than my 10 mile race result from this weekend indicated, but today shows it.

Details: Valley Centre (paved flat 715 meter loop)  15 minute warm-up….3 x 10 laps with 2 lap moderate recovery then 5 x 200 with 200 jog recovery…17 minute cool-down

2 lap splits (actual pace in ()) 4:39 (5:14) – 4:38 (5:13) – 4:39 (5:14) – 4:38 (5:13) – 4:34 (5:08…..5:15 (5:54)….4:36 (5:10) – 4:36 (5:10) – 4:33 (5:07) – 4:32 (5:06) – 4:32 (5:06)…..5:10 (5:48)….4:29 (5:02) – 4:28 (5:01) – 4:30 (5:03) – 4:28 (5:01) – 4:28 (5:01)….5:17 (5:56)…. 5 X 200 all at :32 with 200 jog recovery in 1:00

Finished off the day with 20 minutes of weights/core later in the afternoon.

I’m excited that today went well. I’ll get in a slower long run on Saturday, 25-30 x diagonals on Sunday, then 3 easy days before my next workout.

2.5 weeks to go!

 

 

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