Running starfish

View Original

monster

Sarah MacKay Robinson
I have done this workout twice, both times it won. I call it monster, but maybe one day I'll call it my b*tch.  


---------------------------------------------------------------------------------------------

Let's figure out your paces first. Go to McMillan Running Calculator , type in your current PR and goal for the event you're training for, then look at Training Paces and select "Speedster" or "Endurance Monster" (you know which one you are, if not...go with what you're training for. 10K or over  is EM, 10K or under is S.) 

Warm up 2 miles to the track. 
1 mile: Speed Pace 
         off the track for 2 miles at Stamina > Steady State pace
1200: Speed Pace
         off the track for 2 miles at Stamina > Steady State pace
800: Speed Pace
         off the track for 2 miles at Stamina > Steady State pace
400: Speed Pace
Warm down 2 miles.

*Note: there is NO rest*

---------------------------------------------------------------------------------------------

I'm a true Endurance Monster. My legs have 0 turnover. Loppers. Which can get me down. Like my coach gave me a 4:00 for my 1200, but I hit it in 4:06... which is okay when I look at the McMillan paces (4:01 - 4:13). But I still have a hard time not beating myself up for not hitting 4:00. And after that beast, I was supposed to finish with a :73 400. Ha! :77 was my puke zone. 

Right after the workout, I was really down. I had only hit the mile on the head. I had one of those moments in the rain on the track alone where I question what the hell I'm doing here. I feel like I'm putting all the work in, and yet 6 weeks later this workout isn't much easier.

I slept on that feeling (not before writing my coach a borderline whiny bitch email unfortunately) and this morning woke up with a new perspective. And some Pros of the Monster. 
  1. My recovery was much better this time. Like night and day. 
  2. The effort of the workout was easier, even though my baby giraffe legs can't turn over fast enough on the oval to hit the 1200 in 4:00 and there were wimpy little baby tears after my 800.  
  3. I know exactly what I need to work on. That workout strips it down and leaves me knowing exactly what will break in a race. Luckily that wasn't a race. It was a workout, so now I have a list of things to improve. And I have time to complete the list.
  4. I effing did it. Alone. In the rain. And I will do the work again. Again. Again. Until I'm faster. 
because it's all about making this day faster... #raceday
Ever done this workout before? What's your Monster?