MarathonMaiden's Blog

November 21, 2010

“This Is A Workout To Put You On The Podium”

Filed under: Uncategorized — Tags: , , , , , , , — marathonmaiden @ 12:17

Or so the high school cross country coach was telling his boys Saturday when I was at the track.  As I didn’t run XC ever I don’t know what championship they’re gearing up for but whatever it is: Good Luck Boys. I think they were doing 1km repeats.

My workout on Saturday was no less shabby either.  After some thought, and reading the awesome words from you guys, I decided to not do a full yasso workout.  Bummer because it really might be my favorite.  I knew the best workout for me to do would likely be my “other favorite” workout: 2 X 3 miles.  But I had done that last week and, while I have absolutely no problem repeating workouts from the immediate past, this workout is one that won’t ever be the case with.

I decided to split the difference and do a shorter tempo interval workout with a couple 800s tacked on at the end if I wasn’t feeling too beat up.  I did them on the track because the track keeps me honest and honest workouts make me feel like a million bucks for not a million bucks.  With non-track workouts I can have mitigating circumstances as to why I didn’t hit the target and, while wind and plain old not feeling it do happen with the track, there really are only two options: hit or miss

Thanks XKCD

You can’t really go wrong. Or I guess you can.  But it’s painfully obvious.

The Plan

  • Warmup
  • 1 Mile fast, with 400 recovery
  • 2 X 2 Miles fast, with 800 recovery after each one
  • 1 mile fast, with 400 recovery

And then if I felt halfway decent

  • 2-4 800m, with 400 recovery
  • Warm down

If you look closely, you’ll notice that, with the exception of the 800 repeats, the recovery distance has been shortened by what I normally do.  I usually do half the distance but today I decided to do only a quarter of the interval distance.  It’s probably too soon to the actual race to be messing with this kind of stuff but time was an issue and there is no way that I’m cutting out intervals.  I like running fast too much 😉

The target pace for the 1 miles was 6:45-6:50 and the target pace for the 2 miles was 13:30-13:45.  I was expecting to be on the slower end of these paces simply because my legs have taken a beating these past 4 or so weeks.  Of course I *should* have been targeting slower paces because this workout constitutes a GMP workout.  And neither 6:45 nor 6:50  is GMP.  But whatever.

I was on the track. I was ready to GO.

The Workout

I warmed up for about 3 or so miles to get to the track and then:

  • 1 Mile : 6:47

Only 6:47?! For the effort put it, this should be faster. I definitely positive splited this one too

  • 2 Miles: 13:34 (6:53, 6:41)

6:53? This is going to be one long tough workout.  13:43? That’s a pretty sweet comeback.

  • 2 Miles: 13:31 (6:43, 6:38)

This is feeling gooooooood.  Should I add that last mile here? 1,2,3 would be wicked awesome

  • 1 Mile: 6:40

Good solid last mile

  • 800 #1: 3:15

Maybe I didn’t give it my all for those other intervals!

  • 800#2 3:20

Or maybe I did.  Time to pack it up hahah

The Afterthoughts

I’m really happy with how this workout turned out.  I hit goals (and were even faster than goals) for all the intervals. Surprising because I was going on less recovery than I normally do.  It was definitely a challenging workout and despite not feeling it at the beginning I really got into it and was just clicking away at the laps as they went by.  It felt very rhythmic and awesome. And, as I’ve said before about me needing paces shoved down my throat, each one was within McMillian tempo interval range. Muy bien.

Plus, with the exception of the very first mile, each interval was a negative split.  And since I checked my watch every 2 laps (not sure if that counts as a half mile as it 800m ~ 1/2 mile.  See how much of a precision nerd I am? It’s a wonder I made it out of college with my physics degree — physicists tend to round EVERYTHING) I knew that, again with the exception of the very first interval, I was getting faster and faster.

Obviously this bodes well for a marathon as it’s a pretty freaking long race.

Not else much to say.  Usually bad workouts are so much more fun to write about because I can bitch and moan. I can mutter about the sky being all dreary and looking like a colorless winter day buttttt then I have to say that I triumphed over it hahah.

I think part of me was competing with the high school boys.  Which is silly. They are *highschoolboys*.  I’ve learned from running with my high school aged brother that they are naturally faster than me.  So I tried to not get lapped / passed.  I was very successful as they only passed me once.  Considering that we were both doing long intervals, and running around the track multiple times each interval, I think that’s a victory hahah.

I did use their coach’s shouting as motivation of my own.  He kept saying things related to getting on the podium like, “200m ’til you on the podium” or “two laps to go until the podium”.  And I was like, “Okay.  It’d be cool to be at the podium.” Although, not going to lie, breaking the tape would be more ultimate.


Look how happy he is. (thanks again google)

After taking a shorter-than-normal warm down I got back to my place for some foam rolling (this workout had my hips and glutes and IT and quads and everything screaming and tight). It was still the vomit-inducing torture it always is. I don’t ever tear up or scream out but man, do I feel like puking.  I also stretched while watching an old HP movie because my left calf was spasm-ing.  Normally I don’t stretch ever.  But I’ve already said that before.  I discovered (again) that all my muscles are like chicken tendons. Weird analogy but that was the first thing that popped into my head.

I also did W2D3 of my pushups and situps:

Pushups: 16, 17, 14, 14, 21

Situps: 24, 25, 21, 21, 35


As far as today goes, I’ve already done my recovery run.  It was quite fast which, as I mentioned on Friday, doesn’t real mean much.  The pace was comfortable and conversational as when I was running I met up with my running buddy.  Unplanned and it probably let the run get both fast and easy; running with someone else usually does that. The weather was chilly (34*) but sunny which helped the miles click by effortlessly.  My legs feel sore, but in a “they just had a massage” way.  I think it was the rolling last night.  It was pretty intense.

Hope everyone enjoys the remainder of their weekend and had great ones to recover from! I’m definitely looking forward to a lazy Sunday.


  1. That’s a beastly workout! You did all of that on the track? I don’t think I could do 2M repeats on a track! Nice work!

    Comment by shelby — November 21, 2010 @ 12:57

    • Yes to all on the track. I actually kind of liked it. Totally helped me get into a rhythm.

      Comment by marathonmaiden — November 22, 2010 @ 16:22

  2. You are a machine! It really helps to read that you (a serious runner) feel bad after a serious workout. It lets me know that when I’m sucking wind I’m probably heading in the right direction – thank you for that!

    Comment by Terri — November 21, 2010 @ 13:54

  3. Seriously that sounds like an awesome workout! I always compete with whoever is running near me whether they are young or old, male or female ha! Girl, you are speedy! Can’t wait till I can start copying your speed training workouts.

    Comment by — November 21, 2010 @ 14:46

  4. I hope you get your lazy sunday. Everything about mine has been lazy. The food… the run… the couch time… just LAZY.

    That is not a complaint. 🙂

    Comment by Amy @ Second City Randomness — November 21, 2010 @ 15:47

  5. AS I sit here commenting I am watching the Patriots. Thought you would appreciate that.

    Great job on the workout! Makes me wish I could get out there and run 😦

    Comment by J — November 21, 2010 @ 16:40

  6. nice!! nice to see you don’t ALWAYS copy jess 😉 i can never do interval workouts where you change the distances for some reason. guess i can only talk myself into one distance and then i mentally check out.

    Comment by lindsay — November 21, 2010 @ 17:01

  7. Wow those are fast splits. Great job and great workout.

    Comment by run4may — November 21, 2010 @ 17:04

  8. I will never workout with you because… I. am. going. to. die.

    LOL! You awesome woman/machine!

    Comment by Julie @ Hotlegs Runner — November 21, 2010 @ 17:32

  9. another amazing workout – can I have maybe one of them?? I’m so excited for your race! And good job with the foam rolling, even if it was vomit-inducing, I’m sure your legs are thanking you (kind of?) 🙂

    Comment by mealsformiles — November 21, 2010 @ 19:14

    • My legs are still sore from the mashing. So hopefully they come around soon

      Comment by marathonmaiden — November 22, 2010 @ 16:24

  10. Whew, big workout – I’m tired just reading about it! Bet it feels good to shake your legs up with some speed and keep ’em fresh/sharp before the marathon long haul. Wah at the picture of Haile – I hope he pulls a Brett Favre!

    Comment by sweatykid — November 21, 2010 @ 20:30

    • Me toooooooo! That’s why I used that pic. Internet karma 🙂

      Comment by marathonmaiden — November 22, 2010 @ 16:25

  11. i’d venture to say you are a speed addict?! 🙂 i’m not surprised by your amazing workout…you’re pretty amazing.

    i think seeing other runners out always makes me want to run faster. i like passing them, especially if they = guys. 🙂

    Comment by emily — November 21, 2010 @ 22:01

    • Well I never ended up passing any of those high schoolers but it was great motivation to keep them from passing me! I could tell they wanted to in order to “show off” hahah

      And I am a total speed addict. I think speed work is turning into my new favorite thing

      Comment by marathonmaiden — November 22, 2010 @ 16:26

  12. Ahh you’re doing so well with your push-ups.. I totally blew mine last week, I’m going to have to do week 2 again!

    Comment by Laura @ box run eat — November 22, 2010 @ 05:06

  13. Holy.
    Awesome job! Your training is seriously amazing.

    Comment by Laura — November 22, 2010 @ 08:35

  14. What a great workout! I hate running on a track–don’t know how you can stand long intervals on there!

    Comment by Jess — November 22, 2010 @ 13:11

    • I kind of like it. Very rhythmic. Every time I passed the finish line I was like “click”. I feel so accomplished after running on the track, like I really truly accomplished something. If I’m on the roads then I can always think of it as “a run”. But I’m weird 😉

      Comment by marathonmaiden — November 22, 2010 @ 16:29

  15. I am behind! As usual. But, dude, is is a GREAT WORKOUT HOLY COW. Way to execute! I really like doing long tempos on the track, aside from long tempos being the bane of my life. Yeah, you’re probably a bit faster than you’d be on the roads, but it totally builds confidence and is one helluva workout.

    I check my watch every 800, too, which for my purposes I call 1/2 a mile. A couple of feet is NOT going to trouble me.

    Comment by sarah — November 22, 2010 @ 14:48

    • Yay for another track lover. And yeah, it’s only a couple of feet, I know. It’s moments like that when I feel like I’m a bit too perfectionista hahah 🙂

      Comment by marathonmaiden — November 22, 2010 @ 16:30

  16. I want to be on the podium. I wish I still had a coach to give me horrible workouts like that. Also, holy crap, you are a pushup machine!

    Comment by pen (pen at peace) — November 24, 2010 @ 07:50

    • I wish I had a coach period! Then I could be pissy at someone else for “making” me run hard workouts hahah

      Comment by marathonmaiden — November 24, 2010 @ 10:11

  17. LOL, Love the sudoku!

    Comment by Kim — November 28, 2010 @ 16:15

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