Workout of the Day — GTTC Elite Men

15 miles, including 2 x 3 miles + 3 x 1 mile

Recovery: 3 min rest between everything

Splits: (5:31, 5:29, 5:29), (5:25, 5:28, 5:28), 5:20, 5:12, 5:02

Ryan McSpadden and Matt Galvin, September 2018

This was a LONG session for Ryan and Matt…but both are starting to get into the longer and more specific sessions that we’ll do for the marathon and half marathon this fall. Ryan doesn’t know it, but he’s basically going through a marathon training segment this fall as he ultimately prepares for the Houston Half Marathon in January.

He and Matt work very well together and with both of these guys out on the roads chasing their dreams…it helps to have some camaraderie.

For Matt, this session is very introductory for the marathon. The goal is going to be closer to 5:20/mile pace for the marathon…but since we’re still a ways out we are just working right now to increase the volume of the sessions, while still getting in some work at and faster than marathon pace, even though mos of the work is slower than goal pace right now.

It’s going to be a big fall / winter for these guys and I am glad that they are working together!


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