Sunday run done, a bit fast on the WU, added 6+ miles after the MS for just over 10 miles, got to love Strava, new PR for 10 miles and 15K (not a real PR just fastest since I started uploading to Strava) http://www.strava.com/activities/37468591
I kept thinking it would get warmer here and I could do the run outside...90 min outside is so much easier than 90 min inside! But the wind kept up and the sun came out but didn't warm anything...so I ended up running in the late afternoon over at the track again. The only problem was that I was late enough that I was dodging the basketball games that start about 5 pm. They have a bunch of courts laid out around the track...if you can imagine, it's a bit of dodgeball figuring out when to make the corners, etc etc etc. :-)
I ended up running 11.8 mi in 1:28, for a 7:28 ave pace. The two "work" miles were a little fast at 6:19 and 6:17 (target is 6:30), but they felt pretty good. Nonetheless, I need to learn to really run threshold better, i.e., that pace I could imagine holding 45 min+...and sub 6:20 isn't it, at least not today.
This run reminded me what the OS weeks are like. It wasn't THAT hard to run the rest of the time, but I could sure feel the work in my legs. Will be glad to give them a day off tomorrow.
Well, better late than never. I pushed my vdot test to today to take advantage of doing a legite 8k road race with hundreds of others rather than TT by my lonesome. Even paying $20 to get my vdot is still less painful for me. Was a little concerned to be honest after the 3 pretty hard bike workouts this 1st week. In the end I did better than I thought and extremely happy with my pacing:
Did my run test today at Noon: 32 degrees, but sunny, so I'll take it. I've noticed as I get older that 5K is longer than it used to be. Or else time moves faster than it used to. Mile 1: 6:41 Mile 2: 6:52 Mile 3.1: 7:28 Total: 21:01. :01 really? I couldn't have gone 1 (or 2) seconds faster? To be honest, I didn't look at my watch at all until I knew I was close, so there wasn't a kick at the end to save that 1 or 2 seconds.
TT's are a terrible thing to do alone. But it's done.
Comments
I kept thinking it would get warmer here and I could do the run outside...90 min outside is so much easier than 90 min inside! But the wind kept up and the sun came out but didn't warm anything...so I ended up running in the late afternoon over at the track again. The only problem was that I was late enough that I was dodging the basketball games that start about 5 pm. They have a bunch of courts laid out around the track...if you can imagine, it's a bit of dodgeball figuring out when to make the corners, etc etc etc. :-)
I ended up running 11.8 mi in 1:28, for a 7:28 ave pace. The two "work" miles were a little fast at 6:19 and 6:17 (target is 6:30), but they felt pretty good. Nonetheless, I need to learn to really run threshold better, i.e., that pace I could imagine holding 45 min+...and sub 6:20 isn't it, at least not today.
http://connect.garmin.com/activity/261914298
This run reminded me what the OS weeks are like. It wasn't THAT hard to run the rest of the time, but I could sure feel the work in my legs. Will be glad to give them a day off tomorrow.
Well, better late than never. I pushed my vdot test to today to take advantage of doing a legite 8k road race with hundreds of others rather than TT by my lonesome. Even paying $20 to get my vdot is still less painful for me. Was a little concerned to be honest after the 3 pretty hard bike workouts this 1st week. In the end I did better than I thought and extremely happy with my pacing:
1k 4:31, 2k 4:43, 3k 4:56(hill), 4k 4:39, 5k 4:36, 6k 4:32, 7k 4:26, 8k 4:33.
Just over 3 points shy of the 100 club. I expect to move a point over OS so maybe next year it will come.
@Carrie -- Mental six pack?? Love it!
Mile 2: 6:52
Mile 3.1: 7:28
Total: 21:01. :01 really? I couldn't have gone 1 (or 2) seconds faster? To be honest, I didn't look at my watch at all until I knew I was close, so there wasn't a kick at the end to save that 1 or 2 seconds.
TT's are a terrible thing to do alone. But it's done.