Track Tuesday...Wobble Wednesday

After a recovery day on Monday, I got to my second track workout of the year on Tuesday. It was 2 x 2000 at "10K pace". I'm going to geek out and get a little scientific on this for a bit. According to The McMillan Running Calculator if I want to run a 2:58 marathon I would need to be able to do the following:
10K pace: 6:06 min/mile
Marathon pace 6:48 min/mile
2000 meter splits: 7:25 to 7:34

Here were the splits from the track on Tuesday:

16:30 (3200) Warm Up
7:53 (2000)
4:15 (800) Recovery
7:53 (2000)
4:58 (800) Recovery
8:02 (2000)
10:45 (1600) Cool Down

So at hard tempo, close to my 10K pace, I was running 6:15 - 6:20 min/mile. I'm off by 30 seconds. My 2000s were 30 seconds too slow as well. My last hard endurance run was at 7:40 min/mile. Sub 3:00 is not possible right now.

This tells me that in best case scenario I can run close to 3:25 +/- 5 minutes.

GS and Nemo on the other hand were running much stronger. GS actaually lit up the last two 2000s and it is good to see his speed come back. This weekends long run will give him an idea on his endurance. Nemo has plenty of legs. I will predict he is going to run right around the 3 hour mark. MD is another story...I haven't seen much him on the track much to see his top end speed but he has been running strong. I will predict he goes just under 3...say 2:57.

The track caugh up with me today as I wobbled through Powell with Nemo and GS. Average pace was just under 9:00 min/mile. I think I should just turn my attention to cycling and swimming. It may be time to focus on preparing for Steelhead

Stats:
157 lbs