Pushing through

Setting a goal means finding a way to make it happen, marathon goal is still to break 4hrs, HM PR indicates I should be able to do that, of cause it seems like it make require some level of getting outside my comfort zone and pushing through.

After plugging current PR and goal marathon time into the McMillan Running Calculator Pro it gave me my expected training zones and I guess it is now up to me to get it done.

So to start things off with the goal of being able to run a mile in my marathon pace and then slowly build from there, I started out with the 1 mile app from the Personal Running Trainer.

Day 1 : 5mins Warmup,  45seconds of running/2mins rest repeat 4x, 5 mins Cool Down

What I did: (all at 2% incline)
5 mins Warmup @ 5.7mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline

5 mins @ 6mph cool down

Then finish off the last day of Xfactor ST week 4, skipping warmup as usual now on to week 5.

Mcmillian 4minsON/2minsOFF

In December, I decided to invest in the McMillian PRO features since the calculator is something I use year round and I appreciate the fact that it free to the public. Part of the PRO feature are free treadmill workout, did my first suggested workout today with the paces calculated based on the fact that I am trying to improve my marathon time form 4:29 to 4:00, the workout was hard but it was doable, really look forward to doing multiple rounds of this workout. After the run did Xfactor yoga to get a much needed stretch.

10 mins warmup

Set 1: 4 minutes at easy run pace then   5.5 - 5.9mph
recovery jog pace for 2-minutes 5.0 -5.4mph

Set 2: 4 minutes at steady state run pace then 6.1 - 6.4mph
recovery jog pace for 2-minutes

Set 3: 4 minutes at tempo run pace then 6.4 - 6.6mph
recovery jog pace for 2-minutes

Set 4: 4 minutes at tempo interval pace then 6.5 - 6.7mph
recovery jog pace for 2-minutes

Set 5: 4 minutes cruise interval pace then 6.6 - 6.8mph
recovery jog pace for 2-minutes

The Garmin data is here