Alternating 5′ Tempo WO 1:29:36

Saturday, Nov 7, 2009

Matt, Nick and I parked in a row at Lochside school, sat in our cars, giving each other looks of dread as the rain poured down. 50′ of hard running in the rain was a tough thing to face first thing in the morning. God drove up in the travel van though and the rain miraculously stopped. It’s nice to have God as your friend.

The rest of the group included Jimminy, Mel, Ian and Dave. The wo was 40-60′ of alternating paces (5′ @ marathon effort/ 5′ @ 10km effort). Most of us were to do 50′, while Jon did 60. After a warm-up and a few strides we headed down the Lochside Rd. trail. We used the short loop (Lobrunner Rd/Blenkinsop/Nicholson St) which is about 4.5km. My goal today was to focus on getting the transition right from 10km to marathon effort (not slowing down too much in the marathon reps) by focusing on not slowing up too much/quickly in the first minute or so of the marathon efforts.  It’s a long workout to run on your own but I held up well today and was pleased with my run. The last climb up the hill on the second last 10km rep was the only struggle but I made up for it on the last one. Not a drop of rain hit our heads which was pretty lucky.The weather was very moody the rest of the day.

50′ of alternating 5′ (mara/10km) avg/km: 3:43 – 3:31 – 3:38 – 3:33 – 3:46 – 3:29 – 3:39 – 3:42 – 3:39 – 3:27 (13.84 km)