Doozie Twosday

a.k.a. the time Coach Hubs tried to kill me
Yesterday was my usual medium-long double-day: a 5-miler over lunch and a 10-miler with speed intervals after work. After nailing last week’s double workout, I had the confidence that I could do it, but I also had a healthy respect going into it – it was kind of a big deal!
The plan:
lunch: 5 miles steady (strict instructions not to “cheat” and take it too easy) 
eve: 10 miles with “triple threat intervals”
800 @ 5KRP – 1600 @ 10KRP – 3200 @ MRP [back to back!]
1000 recovery
3200 @ MRP – 1600 @ 10KRP – 800 @ 5KRP [back to back!]
I headed to the park right after work, ready to get down to business.
Took one last peak at my “cheat sheet” and off I went…
[distance – pace (/km) – time]

I ran about a 3K warm-up over to the loop that I use for repeats. It involves a couple of bridge crossings, which is not ideal, but it’s mostly flat and keeps me off the road, so it works. I may have to start sneaking on to the track again soon.

Here’s how it shook down!

800 [goal 3:28] – 3:25
1600 [goal 7:12] – 7:09
3200 [goal 16:42] – 16:30
1000 recovery
3200 [goal 16:42] – 16:28
1600 [goal 7:12] – 7:09
800 [goal 3:28] – 3:24

It was an interesting challenge transitioning through the intervals and trying to find the next target pace without a recovery in between. I had a really hard time settling in to MRP during the first set – I was tired from the back-to-back 800 & 1600, but my legs would not slow down! I never thought MRP could feel “slow” but it did during this workout. I was feeling it by the time I got to the second 1600 and thought there was NO WAY I could pull off another 800, but I somehow managed to pull it off 1 second faster. This was a serious workout! My legs held up really well and I’m very pleased with the execution and consistency.

Thumbs up!
“Triple threat” for the win!

15.2 miles for Twosday!
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41 thoughts on “Doozie Twosday

  1. I always picture the mission impossible sound track when you talk about sneaking onto the track.Sadly, I'm sure it's not that exciting, but don't ruin it for me. 😉

  2. Nice job on the double yesterday and the awesome mileage! So glad you rocked that workout! I am so happy you are doing so well in this training cycle!

  3. deaur maurlene's coach, thank you for the workout idea. maybe one day i will be brave enough to do repeats with no rest. but probably not.maurlene is a beast and i can't compete with that.sincerely,maurlene's greatest friend in the whole world.

  4. Incredible!!! Really excellent splits, and the pace feeling slow is a real good sign! You've reason to smile!!! Your dedication is an inspiration!!

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