101miles
(2012 Mileage: 211)
M: 5miles/ 5miles
T: 12miles with 4mile Tempo(21:17/5;19avg)/ 3.5miles
*Tempo Splits: 5:22-5:22-5:15-5:17
W: 6miles/ 6miles
T: 11.5miles with "Aussie Quarters"/ 3miles
*Aussie Splits: (45) 75 (46) 75 (46) 75 (45) 76 (45) 76 (45) 74 (45) 75 (45) 74
F: 10miles (snow covered streets)/ 5miles
S: 10miles snow covered road/blvd path
S: 24miles (2:36.53/6:33)
*Time on feet run with goal to be roughly 60seconds slower then marathon pace
Recap: Very happy with the week. Felt like a bounce back from a not so solid last week. I was able to hit a couple faster paced workouts in a good solid range while getting in for me about as many miles as I ever plan these days. The long run felt strong and mentally not that bad to be on my feet longer then I plan to race the marathon in 35days. Just need to stay focused and keep dreaming that breakthroughs will happen. I felt inspired watching the "elites" race in the 2012 Trials yesterday and it carried over into today with the long run being a lot of fun.
I remember the last time I had a race coming up where I felt like it was time to make the breakthrough happen and not just wait for it, I went out and ran a half marathon PR of 1:07.48 in Austin, Texas. I want to make the marathon breakthrough happen in 35 days!
Aussie Quarters: I get asked about these all the time now. It is a workout stolen from Rob de Castella (google for more information). It is one he did year around. I want to point out that it is not a "hard 400s" workout but one that with the fast floats makes you really concentrate to stay on your pace goals. In marathon training my goal each time for the workout is the 400s at current 5K fitness (74-75) and the floats in the (42-45 range) so basically "recovering" at 5:28-6:00 pace for only 200m.
6 comments:
Great workouts. I love Aussie quartes
I'm not sure if my comments are coming through but nice week.
Thanks Mark, Aussie Quarters have become one of my favorite workouts! I look forward to doing them a little faster in the spring when getting ready for some 5K-10K races.
I have the comment section setup where I have to approve the comments first. In the past I was getting a lot of spam comments.
Ok, thanks.
How would you say your 5k times compare to the Aussie Quarters workout? Generally your 5k time is faster than your total time to do the quarters right?
I just started doing Aussie Quarters in November. Currently I'm doing them as 8x200float/400hard (4800) but before was doing them as 8x200float/400 hard ending with another float 200 for (5K).
Just from my limited experience I averaged between 16:30-17:00 for the 5K version of the workout and raced 3 road 5Ks during that time frame in 15:42-15:29-15:29 but the last 5K was the day following a trail race so I "think" fresh it could have been 10+ seconds faster.
So roughly I would say for me the workouts total time(which is done on the track) is about 1:00-1:30 slower then race times for a road 5K.
This all might change this spring when I prep solely 5k races on the road and track instead of doing the workout mostly in a marathon buildup.
I hope that helps!
Thanks Jason. I recently did them in a little over 18 and am hoping to be under 18, or very close, in an upcoming 5k.
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