The plan for Thursday was 4x1 mile intervals at cruise pace followed by 2x800m at speed interval pace. I decided to do the workout at the gym so I could run sans jogger and use the treadmill (which helps keep me on pace). I am following the Runners World Advanced Marathon Plan. It defines the workout as follows;
For 9-min MGP, run 8:07 (1 mile)... For 8-min MGP, run 7:14 (1 mile), 3:37 (800).
For 9-min MGP, run 3:50 (800)... For 8-min MGP, run 3:27 (800).
My original goal was to run a Boston qualifying time. In other words, an 8:30 MGP. I am not certain where I came up with my numbers, but I went into the workout today with the intention of doing the mile intervals at 7:20 and the 800s at 3:27. I should have recalculated my paces...
I started with a 1 mile warm-up at 8:49. A solid pace. I did the 1st mile interval at 7:19 and rested for 2 minutes. I started the 2nd mile at 7:19 but slowed to 7:24 just after the half-mile. I was really fatigued - heavy breathing, high heart-rate - so I took a 3 minute rest and resumed the workout.
I started the 3rd mile interval at 7:24 but opted to stop at the half-mile mark. I couldn't breathe well, my heart was racing and certainly didn't want to collapse, so I played it safe. I rested 2 minutes and did another 800m (1/2 mile) at 7:24 or 3:42. I took a 2 min RI and then I attempted a full mile at 7:30. Half way, I slowed to 7:41. I decided to call it a day - I was beat. I did a 1 mile cool-down at 8:49 and hit the showers.
[On a side note, they really need fans directed on the treadmill - I was sweating profusely - I'm sure those around me were not amused and would probably list me as a factor contributing to their Run Rage.]
I looked up my pace on McMillan and believe now that my paces for the tempo & speed workouts have been too aggressive.... even for my original BQ goal. As the weeks have progressed, I have modified the plan and my goal... I simply neglected to also modify the paces, I've modified only the distances. It is no wonder I haven't been able to maintain the pace for the full distance and thereby why I'm always cutting a mile or two off the prescribed plan.
Anyway - I've been battling a head cold this week as well. I took Tue and Wed off to rest/recuperate. Now this morning, I feel worse than I did on Mon evening/Tue morning. Huh?! I still plan to swim today, though. I'll keep you posted. :D