Wednesday, March 23, 2011

Doozie Twosday

a.k.a. the time Coach Hubs tried to kill me

Yesterday was my usual medium-long double-day: a 5-miler over lunch and a 10-miler with speed intervals after work. After nailing last week's double workout, I had the confidence that I could do it, but I also had a healthy respect going into it - it was kind of a big deal!

The plan:

lunch: 5 miles steady (strict instructions not to "cheat" and take it too easy) 
eve: 10 miles with "triple threat intervals"

800 @ 5KRP - 1600 @ 10KRP - 3200 @ MRP [back to back!]
1000 recovery
3200 @ MRP - 1600 @ 10KRP - 800 @ 5KRP [back to back!]

I headed to the park right after work, ready to get down to business.


Took one last peak at my "cheat sheet" and off I went...


[distance - pace (/km) - time]


I ran about a 3K warm-up over to the loop that I use for repeats. It involves a couple of bridge crossings, which is not ideal, but it's mostly flat and keeps me off the road, so it works. I may have to start sneaking on to the track again soon.



Here's how it shook down!

800 [goal 3:28] - 3:25
1600 [goal 7:12] - 7:09
3200 [goal 16:42] - 16:30
1000 recovery
3200 [goal 16:42] - 16:28
1600 [goal 7:12] - 7:09
800 [goal 3:28] - 3:24

It was an interesting challenge transitioning through the intervals and trying to find the next target pace without a recovery in between. I had a really hard time settling in to MRP during the first set - I was tired from the back-to-back 800 & 1600, but my legs would not slow down! I never thought MRP could feel "slow" but it did during this workout. I was feeling it by the time I got to the second 1600 and thought there was NO WAY I could pull off another 800, but I somehow managed to pull it off 1 second faster. This was a serious workout! My legs held up really well and I'm very pleased with the execution and consistency.

Thumbs up!
"Triple threat" for the win!



15.2 miles for Twosday!

42 comments:

TMB @ RACING WITH BABES said...

Nice job! Thanks for picking up the slack as I sat around and ate ice cream yesterday!

Aneta said...

wow! nice job! TWO thumbs up for u!

fancy nancy said...

Wowzer! What a killer workout and you nailed it!!

destinationathlete said...

Wow, those are some awesome times and splits - you are gonna rock your race!

destination262 said...

YAY! Way to rock your Twosday girl!! And I heart the cheat cheat. I totally have to have one too, otherwise I will not remember what I am doing. LOL! Great job!

Runners Fuel said...

WOW!! great job!!

Jogging with Fiction said...

Nice work! and I thought I had a tough workout at 5:15am. You win!

Mel -Tall Mom on the Run said...

Love love!! I must admit I have SLACKED On the speedwork this training cycle and I don't miss it.. I am soooo impressed with your rockin training.

Deb said...

I always picture the mission impossible sound track when you talk about sneaking onto the track.

Sadly, I'm sure it's not that exciting, but don't ruin it for me. ;)

Fair Weather Runner said...

holy goodness that IS a doozie of a workout! nice job lady, highly impressed.

Marci said...

Wow, you are running so strong!! I love the idea of this speed workout, I just may steal it (although much slower paces!!! :) )

Gotta Run..Gotta Ride said...

I had to write my speed session on my hand as a reminder while I was in the middle of the workout. Funny how your mind can go blank while you are pushing it.

YOU ARE ON IT GIRL!!

Steel Springs said...

That's an awesome workout! Way to go!

I RUN LIKE A GIRL said...

Wow, you had a great workout and totally "killed" your goal times. Nice job!

Jess said...

Ncie job with a tough day!

Teamarcia said...

Way to rock the triple threat! You are so in the groove!

runnergirl training said...

Nice job!!! I like your pace card!

Jill said...

NICE Twosday!! Love double days!!!!! Even better when you nail the workouts! :).

J said...

Nice job on the double yesterday and the awesome mileage! So glad you rocked that workout! I am so happy you are doing so well in this training cycle!

Allison said...

I'm impressed by the mileage and the killer workout! Sounds like a pretty good Tuesday. :)

Emily said...

that is a KILLER double. super impressed.

Laura said...

that isn't a double..it's a DOUBLE. Awesome job.

Angie said...

Wow! Great work out! Your splits are great! Very consistent! You are pacing machine!!

Shellyrm ~ just a country runner said...

Great workout! You are nailing it. I don't even think you look like it was hard. Next time at least make a face in your after photo so us snails can feel less jealous. ;-)

You owned that workout!

Jessie said...

You amaze me! Good job!

Nicole said...

1 word... meant with love & affection... FREAK! ;-) cant wait to meet your crazy cute self!!! eeeeeeeeeeeeeeeeeee!

ajh said...

Do I see bare ground in the picture? Is the snow disappearing? Let's do a spring weather dance and get rid of the crap!

Anne said...

You are doing so amazing...I'm so excited for you!! :)

Wifey said...

I want to be you when I grow up. AWESOME job!

Winks & Smiles,
Wifey

Kerrie T. said...

Holy wow. You are doing so awesome!

Her Name Is Rio said...

Wow...triple threat indeed!

Richelle said...

Nice work, Marlene! I feel like such a slacker whenever I read your training posts.

Zoë said...

You're an ANIMAL! WOOT!

lindsay said...

deaur maurlene's coach,

thank you for the workout idea. maybe one day i will be brave enough to do repeats with no rest.

but probably not.

maurlene is a beast and i can't compete with that.

sincerely,
maurlene's greatest friend in the whole world.

Mark said...

Incredible!!! Really excellent splits, and the pace feeling slow is a real good sign! You've reason to smile!!! Your dedication is an inspiration!!

chris mcpeake said...

wow ... tough workout. you are getting crazy fast

Denise said...

SMILES!!!!

best feeling when marathon pace feels easy!! such good things to come!

macnic said...

My God, you are a machine!

Jen B. said...

You nailed it Rockstar!!

Aron said...

WOW that is a DOOZIE of a day! Nice job missy :)

Beth said...

That is a really cool workout, and I am SUPER impressed by your times and consistency. Nice job!!

lindsay said...

I was reminiscing on the old days when I copied this workout of yours. I think we should do it again. Not THIS workout because lord I can't even run 7 miles right now period. But some other speed workout. Maybe some other folks would join in on the party too, especially if it wasn't a ridiculous 7 miles of pain. :) Just think, we could have a "Mini-MaUrlene" workout to go with "The MaUrlene"...