The original workout:
800 @ 5KRP - 1600 @ 10KRP - 3200 @ MRP [back to back!]
1000 recovery
3200 @ MRP - 1600 @ 10KRP - 800 @ 5KRP [back to back!]
The BIGGER vesion:
800 @ 5KRP - 1600 @ 10KRP - 3200 @ MRP [back to back!]
1000 recovery
3200 @ MRP - 1600 @ 10KRP - 800 @ 5KRP [back to back!]
1000 recovery
800 @ 5KRP - 1600 @ 10KRP - 3200 @ MRP [back to back!]
Question: When you are running a workout based on race paces, do you use your goal pace or your PR pace? I've been using my 5K and 10K goal paces, mostly because I felt my PRs were outdated and not in line with my current ability. (Of course, my 5K PR is no longer outdated!)
This was also going to be my longest continuous medium-long run of this training cycle, since I've been running them in two-a-days. 15 miles on a Tuesday night... only slightly overwhelming.
I took a quick peak at my cheat-sheet:
Translation:
After a nice warm-up around the park, it was time to get going.
It was a struggle to get through each of the 800 & 1600 repeats, but the MRP 3200's came easily. Good thing I don't have to run a marathon at 5K or 10K pace. :) My legs just didn't seem to want to move fast. I did the best I could, though I admittedly hit pause for a breather after the second 1600 and third 800. Overall, it was just a loooong workout and I was tired.
I got caught in a lovely hail storm during the last few miles and boogied back to the car. Snapped a quick pic and headed home for an ice bath and late dinner. I was pooped.
24.0KM (14.9mi) - 2:02:28 - 5:06/KM (8:13/mi)
35 comments:
Try not to die. Hilarious.
I waiver between goal paces and PR paces. Currently, I am using my 15K PR from January to determine all my paces, but if I was training for a shorter race (under a half) I would probably use goal paces.
wowza! that is a toughie! you should copyright that workout and call it 'the marlene' officially.
great run!
you are absolutely super human. my goodness.
your work will pay off, woman.
Glad your porta pottie is back. That is important!
Wow, thats an incredible workout!! You are SO consistent at hitting your targets for the GOAL!! I am so excited to see how your marathon goes!
lol, definitely try not to die! I could have used that port-a-potty on my run yesterday!
not gonna lie, that cheeseburger looks amazing. i woke up wanting a cheeseburger today! ha. congrats on a KILLER workout, man you're smoking it. and i love it, cannot wait to see what you do in your 'm'! you are my inspiration :)
Umm what. I barely finished the Regular Marlene. How am I supposed to do the Supersized Marlene?!?!?
Insane. In the membrane.
LOVE the name of that workout :)
Looks like you survived!! Great job!!
The Marlene or the crazy ...whatever works. I use goal pace...that is what our coach tells us...unless that feels easy and then kick it up.
24km on a Tuesday night..I was proud of my almost 10km...
you are insane
:)
yippeee for porta potties
You're an animal!
I laughed out loud at the second post-it note. Good stuff, right there.
i am bizarrely excited to test out this workout! seriously something about a try not to die workout should not get me to think oh I should do that :)
I always use goal pace, unless I've had a recent race prove that goal pace is still a little bit too out of reach
Nice job on trying to kill yourself. ;-) I think goal paces is what you want to be using. Your fitness level is really growing and you should keep that in mind as your races and training schedules continue through the year(s).
I would die if I had to do a track workout. I can certify that, if needed.
Crazy girl! You have worked so hard this cycle! We are kind of in a funny spot, aren't we? I'm 2 weeks away from my marathon and you are 4. It's been crazy reading all of the Boston posts. I'm trying to taper right now and cut back on my speed work. I'm so prone to shin splints that I don't want one this close! Tapering is difficult. Trying to take deep breaths and reflect on all that I've done. You have so much to be proud of! You are very inspiring!
That is one. tough. workout.
Seriously, the original is hard. Why on earth did it have to get tougher? You ROCK!
:)
That is one. tough. workout.
Seriously, the original is hard. Why on earth did it have to get tougher? You ROCK!
:)
I would need a glass of wine to enjoy while soaking in the tub after that one. HARDCORE!!!!
Dayumn, chick. That is an intense workout, I think "try not to die" mission was successful ;)
I always pause during intervals for a breather!! Either this means I'm going too fast (and Need to stop) and/or I'm doing then "wrong" - otherwise known as "my way", ha.
LOL! I loved the pics in this post Marlene! That looked like one TOUGH workout! Way to rock it! :)
OMG, that hate is AWESOME! Totally fun and so you! :)
Excellent job on those intervals...you are just so freaking amazing! You are going to KILL that next marathon - you do like the distance!! :)
If that doesn't poop you out I don't know what will. Nice job! I use PR paces although i need to adjust that.
We are tiara bondi sisters!
Fantastic, killer workout! Love the cheat sheet--it clearly worked for you.
My paces are based on effort but the effort normally falls w/in a 15 sec range so depending on how Im feeling I TRY and hit the lower/faster end of it.
Haha I love your little note! I said that same thing about the Tuesday workout. I love your little tiara hat! So cute! Great job on this killer workout! You are doing awesome!
Holy! I'll have to save that work out for my next round of training!
Wow, I need a nap just from reading that! Totally LOL at "Try not to die"!
nice job running queen! next time i see you we both are wearing our bondi band crowns cuz we are too cute not to!
LOVE the cheat sheet, esp. the "Try not to die" part!
I always feel so lazy after reading your workouts, haha!
wowzer, nice job Marlene! You are getting so fast and strong!!!
i like the "translation"! nice work, you can totally see this is all making such a difference!
That is insanity. You are Superwoman to complete it.
Just a quick question - where did the porto-potty go?
If I could complete half of your workouts I know I would PR! So impressive - I don't know how you do it!
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