3 x 1.5 miles fast

26 03 2007

Goal:

  • 1 mile jog, 3 x 1.5 miles (with 3 minute recoveries), 1 mile jog

Outcome:

  • 1.01 miles – 00:09:01 – 6.72 mph avg

followed by:

  • 5.84 miles – 00:51:06 – 6.86 mph avg (includes walking recoveries and cool-down)
    • Lap 1 – 1.5 miles – 00:11:46 – 7.65 mph avg
    • Lap 2 – 1.5 miles – 00:12:09 – 7.41 mph avg
    • Lap 3 – 1.5 miles – 00:12:10 – 7.40 mph avg

I found this hard. 1 mile at a reasonable pace is hard enough, I was trying to take it slightly slower than normal, aiming at just slower than 8 minute miles. I managed to keep the pace quite well.

Willen Lake had tons of gnats because of the warm afternoon. I found myself choking a couple of times as I’d inhaled some :/ Also the good weather brought out a lot of people walking around the lake which added to the obsticles. You get some funny looks from people when you seem to be straining, but then speed work is meant to be about pushing yourself. Two full laps did the distance, which meant 3 laps in total including the warm-up/cool-down and a boring run.

Still managed ok and another one done. A couple of months ago I wouldn’t have had the stamina for this, so I should think positively. I think the toughness of the training at the moment is making it hard to think positively about running at the moment, it is a real chore.

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2 responses

27 03 2007
noelryan

Hey Chris – looks like we are following the same schedule for FLM. I did my second 19 miler last weekend and have got the 22 miler next Sunday. I also recognise the 1.5 mile intervals – damn them, I cannot do them!! I can do anything up to mile intervals, but after that, I end up pulling up!

Anyway, good luck and hope to see you in London in April!

28 03 2007
Chris

I’m running Stratford the week after London – which means I’ll be watching you all the Sunday before, and while you’re relaxing the next week I’ll be panicking! Might pop down and cheer people on at London though 🙂

I’m using the Garmin sub-4 hour schedule that are on the Runner’s World website. I don’t think I’ll make it in 4 hours, I’m hoping for a sub 4:30, but its my first so we’ll see.

Good luck yourself 🙂

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