Volume speed workout. Nice weather--41F, clear starry skies, and light winds. Did just a one mile warmup (6:48-127) and got right into the speed. The goal was to duplicate a similar workout from 8.21, like this:
8.21.2007
[7:56-161] - 6:32(146)
[8:01-163] - 6:36(150)
[7:57-166] - 6:32(154)
[8:00-167] - 6:36(151)
*I don't have the breakdown for the 1.5mi segments like below. That workout got erased from my Garmin.
10.3.2007
[7:55-159]-5:18(156)/2:37(164) - 6:38(140)
[7:58-160]-5:22(158)/2:36(165) - 6:33(146)
[7:56-163]-5:19(161)/2:37(166) - 6:30(148)
[7:53-164]-5:18(161)/2:35(168) - 6:29(146)
I ran a bit faster for the last .5 mile of each rep, with the idea being to practice slightly increasing the pace when tired. Seemed to work out well.
Today's result was a significant improvement. Heart rates were improved, even as speeds increased, but more importantly the workout just felt better overall. This is likely the result of taking a pretty easy week prior to today, creating a bit of a 'taper' effect for the workout. Legs felt really strong throughout, and breathing was of the steady tempo run variety. Good workout.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
2 comments:
Very nice workout and great results - that's quite some improvement for just 6 weeks. Well done.
I am envious of the tremp of 41F - we've been having some odd weather lately. It was in the 80's today. It has been said that if global warming continues at the current rate we'll have the climate of North Carolina. Just great, now we'll have old folks in seer sucker suits donning white patent leather shoes on Memorial Day (and putting them back in the closet on Labor Day) all over the place. Well, I'll take them over the noisy, rude, and obnoxious New Yorkers. Plus I'll take some solice in the fact that I'll soon be dead, if not already. Let's see 44+50=....
...the climate of North Carolina in 50 years.
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