Quick Workout Update

With my post on Fill ‘er Up Friday, I’ll be brief about today’s workout:

• Targeted workout: 6 x 800m + 4.5 miles
• Done at a normal track,  I was unexpectedly locked out and ended up running through the nearby neighborhood.
• Actual from my Garminwatch:
  • .75 mile jog for a warm up + .25 miles in between each rep (1.25 miles)= 2 miles

1. .50 miles @ 3:02
2. .75 miles @ 4:34 (forgot which 1/4 mile mark I was to stop at)
3. .25 miles @ 1:25
4. .50 miles @ 3:12
5. .75 miles @ 4:30
6. .25 miles @ 1:35

• Cooldown: 2.51 miles @ 21:01 (8:23/mile)

• Of interest (and reason why ideally you do 800 meters [~1/2 mile]) are the two .50 mile reps shown above. Wacky factoid is that if you do the proper marathon training, your 800 meter reps can predict your marathon time. If you can do a 3-minute rep for 800 meters, that translates into a 3-hour marathon. Of course, with improper training, you may be able to do a 3-minute rep over 800 meters not come even close to a 3-hour marathon. With my goal of breaking under 3-hours in the marathon, my 800 meter reps suggest I’m close.
• Tomorrow’s workout: 9 miles

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