Tracking...

Well, things are going really well with running progress. I've had some fantastic runs and I am starting to feel a little more confident about CrossFit Endurance being adequate for the marathon.

Last weekend I ran a crazy interval workout that I made up but am really happy with:
RUN 3 miles (8 min pace) ...this was very easy and I couldn't help but exceed the Rx pace.
8 min REST
RUN 2 miles (7 min pace)....this was actually pretty tough. Just able to hit 14 min at finish.
6 min REST
RUN 1 mile (As fast as possible)...legs were spent at this point: 7:00 min
RUN 4 x 400m (all out w/ 90 sec rest)...these were killer. Avg around 1:32

On Wednesday I did a hill workout of 8 x ~120m hill sprint (2:20 rest between efforts). It is a sprint up a section of the #5 fairway at Hyland Golf Course. It is pretty steep (steepest thing around anyway) and maybe climbs 30 to 40 ft. Avg of 31 sec per effort. Next time I am going to increase to 10 efforts with a 2:30 rest.

Yesterday I ran a 10k to help assess where I should be for the marathon. Ran a 49:50- that translates to about a 3:50 marathon. I could have gone faster as my back half was almost twon and a half minutes faster than the front half.

I am running a 10 miler this weekend and will shoot for a 1:21:30. This would put me at around a 3:47 marathon. We'll see soon enough.