Friday, April 30, 2010

3 Things... on Friday

1. Last night's speed work was a success. We switched it up with 4 x 1600 instead of 8 x 800, and I hoped to keep the pace as close as possible to my 800's (average of 3:40, which would translate to 7:20/mile) even though we were doubling the interval distance.

The results: 7:53, 7:32, 7:17, 7:12 (*average 7:28.5)

I was admittedly sandbagging it a bit on the first one because I got caught up chatting with someone who was aiming for 8:00/mile. No worries; I soon made up for that! Recovery intervals were only about 90 seconds (less than 200m) which is short for 1600m repeats.


2. This afternoon I'm off work early and meeting my Montréal running buddy Dave for our "long" run of 20K/12mi. I would typically run 25K/15mi for my first long run of taper, but I usually take Fridays off and we'll be heading out in the heat of the afternoon, so I'm not too worried about 5K at this point.


3. Sunday is Sporting Life 10K and I'm leaning towards not racing. Either way, I'm excited to meat up with Nolan's Dream Chasers (we have now raised $4540!) including Nolan and his family for dinner on Saturday.

Have a great weekend!

31 comments:

Jess said...

Great job on the intervals! You're a speedy-mcspeedster!

Bethany + Ryan said...

Good job! U r getting faster! Good luck at ur race this weekend, we have one too, running the providence 1/2 marathon.

MCM Mama said...

I know I say this every time, but MAN you are getting fast! You are my running hero!

Mel-2nd Chances said...

Dang girl, I will need the new car to keep up with you! Hhahaha! Have a wonderful weekend, and a great race!!

ShutUpandRun said...

Wow, you killed those intervals! Nice work. I'm trying to decide for my intervals today which is easier - going longer, but fewer or shorter but more. Either way you slice it I'll be dying.

Emz said...

awesome intervals!!!

Have a great weekend!

TMB @ RACING WITH BABES said...

Great job on the intervals. You are getting so speedy. Thanks for inspiring me to do the same!

Staci Dombroski said...

Have a wonderful weekend!!! Good luck on your race :)

Heather said...

You really are getting fast over here!! 90 sec recovery is not easy! :)

have fun with the 12 mi and race this weekend - congrats on raising the $, that's a great accomplishment in itself! :)

Jill said...

Awesome repeats, speedy!! Have a great weekend!

teacherwoman said...

Nice job on the intervals! Woot woot!

aron said...

you are so freaking speedy on your intervals!!!

have a great time this weekend :)

TNTcoach Ken said...

That is a short recovery! I give up, you win..... I can't keep up with U!

Aneta said...

u r very speedy!!! good job!

great job on the early day! have fun with running with ur buddy! good luck on ur long run!

Kerrie T. said...

Your weekend sounds packed! Hope you have a good one. :)

J said...

Wow 90 seconds rest after mile repeats!! insane!

Hope you are enjoying your afternoon!! Its so nice out! I want to be outside!

Good luck in the 10k! Hope you have a great race!

The Happy Runner said...

NICE speedwork!! Wow.

Have a great weekend :-)

B.o.B. said...

Look at u with those speedy 1600's! You go girl.

Have fun this weekend and enjoy your "long" run. :)

Char said...

Really solid speed session. You're running so well.

sneakersister.com said...

Yay!!! Excellent speed session!

Enjoy the race.

Anne said...

Amazing job on the intervals!!! Have a great weekend :)

N.D. said...

good luck on sun - you are doing great w/ speedwork!

Sarah said...

Thanks! :) Have fun and good luck on Sunday if you race!

Jamie said...

what's up speedster! way to rock those intervals AND with such a short recovery time! Have fun on Sunday!

lindsay said...

nice job on the mile repeats, even if you did sandbag the first one ;)

good luck tomorrow - even if you don't race it. have fun :)

Steel Springs said...

Wow! Great job on the repeats. Enjoy the 10k!

Cindy said...

hey marlene!! good luck on Sunday!!!!!

I just started a blog...check it out!!!

http://foodieatthefinishline.blogspot.com/

Ko212ryS_Dahle0 said...

Better say nothing than nothing to the purpose. ........................................

IdellaD_Bar3321 said...

Well done!........................................

瑜吟 said...

Well done!........................................

runnernic.com said...

nice job in the intervals speedy mcspeederson!!! :) hope you had a great weekend!