>> Saturday, September 12, 2015
This is the end of my only "easier" week of training leading up to the TC 10 Mile and the "Loony Challenge" in 3 weeks. The timing of my recent achilles injury meant I had to consistently build and not back off my mileage for a rest week in the middle, so I told myself I'd try to throw in a week where I scaled back the intensity a bit. But I was feeling good after a moderate run on Tuesday, so I decided to do a harder run on Thursday. I did a Coach Jen Harrison workout from the 2 months she trained me leading up to my only sub-60 10 Mile in 2010.
It doesn't sound bad, but if you do it right, it sucks: it's 6 x (3 mins hard / 3 mins moderate).
The brutal part is you have NO time to recover. It's not 3 mins hard and then 3 mins EASY. So the 3 mins hard is brutal PHYSICALLY (obviously), but the 3 mins moderate is nasty MENTALLY. You can't ease up.
I did 8x(3/3) first in August of 2010 under Jen, and then again last August as I was gearing up for last year's TC 10 Mile and Loony Challenge. Five years ago, I covered about 7.23 miles over those 48 minutes, and last year, I covered 7.10 miles in the same workout. But that workout (48 minutes of hard running) is too far for me to be going right now.
A few days ago was my 3rd time doing 6x(3 mins hard / 3 mins moderate). I first did it in late Sept of 2010 (about a week before the TC 10 Mile) and covered about 6 miles. I did it again last year leading up to the Loony Challenge, and I covered about 5.5 miles (it was no secret that I wasn't in as good of shape as I was in 2010 - I don't know if I'll EVER be!). Finally, I did it 2 days ago and ACTUALLY COVERED A LITTLE MORE GROUND THAN LAST YEAR: I went 5.70 miles.
Here's a graph of my 6 intervals from Thursday:
5:43.0 average pace "HARD" interval, 7:01.8 average "MODERATE" interval.
My HARDs were all faster this year except for the last one, and
my MODERATEs were all faster except for the 5th (where I was climbing a hill this year).
This is the FIRST time I can point to a workout that was FASTER this year than last year. I'm not about to say that I'll run the TC 10 Mile faster this year - this was just one workout. But it feels good to be seeing better numbers!
When I tweeted about the workout, Steve Q asked what "moderate" was, and then I got PRAISE from Caesar herself:
Follow Steve Q and Coach Jen on Twitter.
(Oh, and this was before I figured my ave speeds: I needed to add 20 secs to my moderate pace.)