HUNTSVILLE HALF MARATHON - 20K FARTLEK ALTERNATING 1K HM PACE 1K MARATHON PACE
I used the Huntsville Half Marathon as the setting for my 20k lactic shuffle workout. The goal is to run half marathon pace or just faster and get some lactate going, then flush it out with a marathon paced kilometer. It should teach the body to clear lactate more efficiently at marathon pace.
At the start I saw Mike Hardy, who just ran the steeplechase at the Olympic Trials. So, my hope for a $500 payday for a workout was in serious jeopardy. I convinced myself to stick to the plan no matter what for the 20k and then if he was close, either in front or behind, I would race the last 1k and change for place. This sounded good pre-race, but late in the race it was really tough to stick to the strategy. But I did stick with it. He made a move at 9 miles to get a gap to where I was no longer passing him on my faster kilometers. So at 20k it was a 20 second lead. I had 1k left and decided to keep it rolling and closed with another fast kilometer, but was only able to cut the gap to 5 seconds.
So, overall I ran the even kilometers at 4:55/mile and the odd kilometers at 5:19/mile until 20k, and then closed the 21st k at 4:55/mile also. So, no payday. But I got my workout that I needed in and I still got a free pair of shoes and hotel stay, which beats getting nothing for a workout. Thanks to Utahrunning.com for the free entry!