Switched Saturday and Sunday workouts since I was gone all day today. Got back in town this evening and went out in the dark and cold to run. Luckily we have a lighted 1-mile loop on a bark trail near our house. Couldn't see my watch at all for the splits, so I just had to go off of RPE.
2 x 1/2m: 8:24, 8:30 pace
2 x 1m: 8:37 & 8:34 pace
Interestingly, this was pretty darn close to the splits I ran on the track earlier this week where I was keeping track of the pace every 1/4 mile. So my in-the-dark RPE estimate was spot on.
Beautiful day in London today (can be rare!) - good for a run in Hyde Park. First 800 interval felt very sluggish indeed, but eventually felt like I got into the right pace.
3 x 800 and 1 x 1600 was at 8:44 / 8:39 / 8:44 / 8:51 vs target pace of 8:55
Ugh, well. I have totally pooched this weekend of running. Took our daughters to Chicago for their 10th bday this weekend, and although I brought the best of intentions with me (knew I wouldn't bike, but had every plan to do both run workouts), neither has happened. Between the travel effect, getting out of routine, running around with kids, I have had ZERO desire to get my suffer on. I hate when that happens. Guess I will head back to the salt mines/pain cave next week. And hopefully with some renewed mojo. Right now, I have none
Got my second easy 2 mile run in on Friday, coming back off the hammy. Felt better than the first one. No "fighting" to get the stride right and it was a little faster at same RPE (at, and just under my normal EP). Again, just taking is slow, so I can go faster later.
Comments
Switched Saturday and Sunday workouts since I was gone all day today. Got back in town this evening and went out in the dark and cold to run. Luckily we have a lighted 1-mile loop on a bark trail near our house. Couldn't see my watch at all for the splits, so I just had to go off of RPE.
2 x 1/2m: 8:24, 8:30 pace
2 x 1m: 8:37 & 8:34 pace
Interestingly, this was pretty darn close to the splits I ran on the track earlier this week where I was keeping track of the pace every 1/4 mile. So my in-the-dark RPE estimate was spot on.
Got my "long" run in,
WU 15'
INT 1 4' 4:57/km
INT 2 4' 4:51/km
INT 3 8' 4:47/km
INT 4 20' 5:07/km
and than I got lost and had to pick-up my son from swim practise
INT 5 15' 5:30/km
Those where evil 15min because I did not know how far I am away, But I got a chance to practise the 30sec walking thing.
3 x 800 and 1 x 1600 was at 8:44 / 8:39 / 8:44 / 8:51 vs target pace of 8:55
Last 15 minutes was at 8:55 (vs. 9:15 target)
Looking forward to a rest day tomorrow!
Ugh, well. I have totally pooched this weekend of running. Took our daughters to Chicago for their 10th bday this weekend, and although I brought the best of intentions with me (knew I wouldn't bike, but had every plan to do both run workouts), neither has happened. Between the travel effect, getting out of routine, running around with kids, I have had ZERO desire to get my suffer on. I hate when that happens. Guess I will head back to the salt mines/pain cave next week. And hopefully with some renewed mojo. Right now, I have none
@ Paul - way to lead!
Completed my 3X1s this evening:
connect.garmin.com/activity/130016265
Warm up 10 min at 10:20, then 3x30" at 8:40 or so
goal pace 8:44
2x0.5 miles at 8:55 and 8:36
2x1 miles at 8:38 and 8:45
Holding on to these nice days, not too many chances for 60 degrees in November.
Have a good day off everyone!