May in Review + Toughest Workout

Total Miles:   96.7 down from 180 last month.  That's ok with taper time and recovery time factored in.  I was half tempted to do a 2nd run on Monday to get an even 100.  Good thing work #1 handed my booty to me. (74.3 one year ago.)

Total Time: 15:04:50 down from 27:49:32.  

Total Runs: 14 for an average of 6.9 miles/run.

Highest weekly mileage: 5/10/2010-5/16/2010:  38.2 miles 6:01:40

Favorite run: To be honest, I still have marathon brain.  I don't remember really anything pre-marathon as far as runs go.  And took mucho time off after, and am only getting back into the swing of things.  Just the fact that I was able to run within a week of the race should be considered a favorite; meaning I didn't get hurt during the 'thon.  Go legs!

Most hardcore run: 800 meter repeats.  See below for hardcore-osity.  It's legit.  

Favorite Race: Uh.  Cellcom Green Bay Marathon.  Duh.

Current Jams:  Lovin' Kevin Rudolph's--I Made It.  Alyssa suggested it to me for my marathon playlist, and when I heard it during the race I seriously got choked up.  Good jam for that sort of accomplishment fo sho.

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Since I kinda wussed out on my mile repeats last week (or in more gentler terms, i knew my legs weren't 100% ready for speed work yet), Monday's work out was my first legit speed work session of the summer.  I had 6 miles total with 1 mile warm up, and 5x800 @ 3:34-3:44 with 800 m. jogs in between.  I was totally amped up to do these runs, and the weather was actually fairly nice.

I'm going to be honest when I say, I kicked my own ass.  Holy cow.  I had many many tough track practices back in the day, but I think this is one of the hardest workouts I've ever done.  That puke threshold people are always talking about?  Hit it.  Twice.  Impressed?  Because I sure as heck am.  Holy cow.  

Recovery	1 Mi	9:23	9:23	9:23			warm up
Interval	0.5 Mi	3:38	13:01	7:16
Recovery	0.5 Mi	5:07	18:08	10:14
Interval	0.5 Mi	3:38	21:46	7:16
Recovery	0.5 Mi	5:06	26:52	10:12
Interval	0.5 Mi	3:42	30:34	7:24
Recovery	0.5 Mi	5:22	35:56	10:44
Interval	0.5 Mi	3:42	39:38	7:24
Recovery	0.5 Mi	5:28	45:06	10:56
Interval	0.5 Mi	3:43	48:49	7:26
Recovery	0.5 Mi	5:09	53:58	10:18

I always post this from my log on Runners World and never explain it.  Column 1 time is split, Column 2 is total elapsed time, Column 3 is pace/mile.

I walked ~.05 after each half and then jogged the remaining .45.  Puke threshold (ok, dry heave threshold) was reached at 800 #4 and #5.  

I did 6 miles in 53:58 for a pace of 9:00.  800 m. pace avg. = 3:40.

I found it was pretty easy to hit the paces, and in some cases over shoot them, but I did struggle with maintaining them the last .05-.1 of each interval.  Good to know what your weaknesses are off the bet so you can work on them, right? :)

Someone commented on the daily mile that if these were Yasso 800's I'd be looking at a pretty major marathon PR (and likewise a BQ, bahah).  Which got me to doing some research on them.  Has anyone used these in their marathon training?  I quite enjoy 800 meter repeats (in a sick masochistic way), and am contemplating trying it out for a sub-4 finish in Vegas in December.

Check out Sam's giveaway!!