My final pre-marathon "real workout" is done. 3 x 1600 meters at 5k pace. I've been really light on this type of speed workout as it was the thing that was most likely to get me injured, but I decided it would be good to get a little speedwork into the end of the schedule just to get tuned up for the big day.
It's going to be really hot today (high 90's) so I went out early to run laps at the high school track. Out the door before 7am and it was already creeping up towards 70 degrees, not a trace of wind.
My 5k pace is "supposed to be" 6:04 minute miles. Mind you, I have never run a 5k at that pace but there you go. That works out to about 90 seconds per 400 m lap. So 3x4 laps with a 2 minute recovery jog in between.
.....First 4 laps were 89, 91, 91, 90 - 6:01
.....Second 4 laps were 87,92,91,93 - 6:03
.....Third 4 laps were 90, 93, 93, 90 - 6:06
Last set was definitely hard but I was happy hitting that last lap in 90. I was glad it wasn't 4 x 1600m.
So now it's all easy stuff from here to Scotland; nothing but easy miles, a few strides and some marathon pace miles to get the timing down.
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