monster

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.  


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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*

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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? 

Comments

  1. This sounds intense! I've never done this, but I thrive on hard track workouts. I don't know if I'm ready for this just yet, but it's something to keep in mind. You HAVE to be making progress after doing something like that. Keep at it and I'm sure you will own that bitch soon!!!

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    1. Oh man! You did 6 x 1200s? That's also a MONSTER. 1200s are the second hardest workout in my life, right after this one. Actually they might be harder... Nice work to you.

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  2. You're a freaking animal! I know I should say "stop beating yourself up" but seriously, if you're not hard on yourself how are you going to get stronger? On a side note, I can only wish to get my legs to run a 4:06 1200.

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    1. Ha! It took me about a year of focused work to get down to these paces. All in time. And everyone's monster is running a different pace. Still. a. monster.

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  3. No, I would die. My "recovery" is usually "standing in place for the amount of time prescribed" or maybe a shuffle if I'm really feeling it. I think the longest workout I've ever done is like 6 miles in "work" length (not recovery length) ie 6 x 1 mile, 3 x 2 mile. This explains why I am still very slow!

    Seriously, super impressive. You running a marathon this spring?

    Also, I don't know if I'm a S or EM. Is there an app to figure that out?

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  4. Of course I've never done this workout and probably never will because you just named it "Monster!" I've been a big fan of the tempo run the past couple weeks. They put me in that "I hate 5ks" pain place, but know in the end they'll be beneficial. Soon, you'll be the Monster and like you said, that workout will be your biothes! :)

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  5. Wow! That sounds like a fun workout! And of course by fun, I mean huge pain.

    I completely sympathize with the feeling of not hitting the pace. My monster this week has been my new 400 pace. We upped my speed this Monday and I just couldn't hit it. Only 10 reps and I only hit goal pace twice. The good news is I get to do it again.

    Thanks for sharing this, though. It's nice to remember it happens to everyone at some point.

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  6. I am not a math person... :( what is the total mileage for this workout?? are you doing 2 miles in between each interval? i am a slow EM, hoping to get speedy!!! thank you for sharing! :)

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    1. It was 13 miles total (I did 2.25 for warm up and warm down), yep 2 miles between each. Basically you never recover. It's almost like a race...

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  7. Hold your head up Sarah! The fact that you went out on a nasty January Seattle day to run your Monster workout is a huge accomplishment. Some days the work comes easier than others and you still ran an amazing workout even if you didn't hit your goal pace. It makes that day when everything clicks and 4:00 comes easily even sweeter! Your dedication and determination will totally pay off!

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    1. Thanks Jen!! That means a lot coming from a wicked speedster like you. You probably do 4:00 12s in your sleep.

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  8. wow that workout looks great... Said no one EVER!!!
    Holy crap woman, good job with that, it looks ruthless. I must admit that I never want to see that workout in my training plan... Mile repeats or 8x800's are plenty awful for me :-)

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