Feb. 10 (98 miles/week)

AM: 17 miles with 5 x 2 miles @ HM pace w/ 1 mile jog recovery

I went out with a big GRC group on the towpath, running point-to-point from Sycamore Landing to Old Angler's Inn. I'm pretty pleased with the workout as the total quality gave us 53:49 for 10 miles. The goal was to run closer to 5:35-5:40 pace, but though we dipped under that a little, it all felt very controlled.

We split off in two main groups, regrouping after every effort for the recovery. There was definitely a pack-running type feel; i spent most of the workout shoulder-to-shoulder with Dwyer, Klim, Allen, Matias, and Bain--working with each other on each rep to make sure we stayed grouped. We also finished with out last one as the fastest, which pleases me--this was my first real marathon-specific workout of the season.

Klim wrote a summary of the workout on the GRC blog, so why reinvent the wheel? Here are the splits from Klim:



26 to 24 (1.97) =10:53

24 to 23 = rest

23 to 21 (1.97) = 10:40...From 23 to 22 we ran 5:01...I checked the site and this is actually .95 miles...or a 5:16 mile...so still fairly quick. 5:16 "feels" right, no?

21 to 20 = rest

20 to 18 (1.99) = 10:59. We tried to get this rep back under control

18 to 17 = rest

17 to 15 (2.01) = 10:50. We ran 5:25 and 5:25 even

15 to 14 = rest

Bain, Me, Dwyer and Reaves ran a 5th rep and finished four abreast in our quickest deuce of the day...

14 to 12 (1.95) = 10:25...the first mile is 1.11 and the second is .84