At this point, my Boston Marathon training is as complete as it's gonna get. I don't feel totally comfortable with everything that I've done, and the training was significantly short changed in the belly, but I at least have this to show for it...
Last night's pinnacle 20x 400 @ 72.88 avg, w/ ~75-80 rest:
1-5: 74.86 avg
5-10: 73.44 avg
10-15: 72.46 avg
16-20: 70.76 avg
20x 400 @ 72.5 avg, 80sec rest
1-4 avg 73.7
5-8 avg 72.7
8-12 avg 73.4
13-16 avg 72.3
17-20 avg 70.6
20x 400 is my monster pre-marathon workout. Much similar to the Yasso-800s, it's become a hugely important workout for me in order to toe the line for any goal race. Basically, if I can hammer 400's for 5 miles under somewhat limited rest, then I should be able to gain confidence in my training. I may or may not be as fast as I was back in the fall, but at least now I know that my speed is back in check.
Last night, we purposely started a little slower and eased into the workout. Overall averages were still pretty close compared to Philly. However, last night had much more of a progression to it, and still finished the same: final several around 70-71, and last hit down to 68.5ish. Out conservative and hammer at the end. What's more is that I finished rather comfortably... very much like racing a big negative split, and I wasn't destroyed by the end of the workout.
That's what separates the men from the boys in Boston. NOBODY runs a negative split on the course. And you all know that I LOVE my negative splits.
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