WO at the Lakes! 1:22:33

Wednesday, July 8, 2009

There were dark clouds in the sky as I drove to the lakes this morning. Luckily, the rain was coming down lightly by the time I started the warm-up. Jon’s wo for me today was a toughie but a goodie. Alternating 5′  at 10km  and marathon pace for 45′. After an easy warm-up and some strides, Jon  suggested paces I should be aiming to hold and off we went, running counter-clock-wise from the zero marker. I felt confident I was holding the right pace for the 10km efforts but the marathon efforts in between were more difficult to gage and do. Jon said getting the easier paced intervals right is the trick. He helped me hold a solid pace on the marathon pace intervals and assured me when I finished,  that I was holding a solid effort based on what his HR was reading. I was so thankful to have Jon there to help out and keep me focused especially in the last rep when I hit the freekin’ bottom of  that hill  near 1km right at the start of my last fast 5′. It was a beefy wo and I liked it a lot. Jon said you don’t have to do this wo too often…I can see why! I looked at my splits afterwards and I was close to running the paces we thought I could do but not quite on the money but the effort was strong so I was satisfied. Here’s what my Garmin got for avg/km on each 5′:

3:37-3:51-3:35-4:06-3:39-3:46-3:39-4:00-3:40

So the 10km bits could be a bit quicker overall and the marathon pace a bit more consistent. I hope to get another shot at it…in due time!