Making Strides

I normally don't have time to do mid week posts/updates, but I had a run breakthrough last night worth mentioning.  My training plan called for an 80 minute run (which had to be cut short to 70 minutes for a family dinner) with 3x5 minute intervals at half ironman run pace.  My intervals were spaced out with 5 minutes of Zone 2 running between each interval.  The beginning and end of the run were supposed to be steady state Zone 2 running.

As I have blogged previously, my goal for the marathon at IMKY is 3:30 or better.  In order to get there, 8:00/mile needs to be second nature on tired legs.  Ideally I would like 7:30/mile to become second nature so I have room to spare on the big day.  Last night the weather was perfect for a run.  It was cool and breezy.  I thought I would be a bit tired since I had done a swim test set that morning but my legs felt fresh as I started running.  I was immediately able to settle into a great groove.  My first mile (typically warm up) clicked off at about 7:40 (normally I warm up at 8:00-8:15).  I quickly settled in and my run splits began coming down.  I decided that I would begin intervals at the 20 minute mark with the goal of hitting each interval at 7:00/mile avg pace.  If executed in a race, this pace will enable me to close out a half ironman in the neighborhood of 1:32:xx which would move me one step closer to one of my goals of sub 1:30 closing speed for half iron distance races.

My three intervals ended up being 6:49, 6:56, and 7:05 avg pace respectively.  Although these avg paces climbed a bit, I feel this was due more to not keeping an eye on real time pace during the interval as opposed to fatigue.  In any event, these intervals felt comfortable and controlled and I never felt I was overreaching to hit these splits.  However, I think the real breakthrough can be found in my Zone 2 intervals.  I was able to back down to 7:19 pace between each interval which felt totally comfortable and controlled.  I recovered quickly from each harder interval and was able to settle into what felt like a very comfortable sub 7:30 pace.  After the intervals, I purposefully backed down my effort and was able to run the remainder of my miles between 7:30-7:40 which actually felt pretty easy (very encouraging).  My average HR for the run was a very manageable 151 and I never had averaged over 160 bpm during any of my intervals.  This is a testament to my growing fitness.  I am very pleased with where I am, and these small breakthroughs keep me motivated to  keep my nose to the grindstone and keep "chopping wood and carrying water."