Recovering from CECS

I met up with the Green Mountain Athletic Assocaitoin for its weekly Sunday morning long run.  This might become a regular routine for me.  It was nice to run with a group.  We ran out & back on the Burlington bike path.  I may have bitten off more than I could chew by attempting 14 miles.  I think 10 miles would have been a better bet.

I overslept and had to race out the door without ingesting much fluids or food.  I felt really good through about 10 miles.  The pace was very easy, 8:15/mile up to that point.  The last 5k was tough.  I slowed to a shuffle for the last mile.  14.09 miles.  1:59:48. 8:30/mile. 153 BPM!

Easy run at the 1/2 mile track.  2 mile run, 1/4 walk, 2 mile run.  4.61 miles.  38:42.  8:24/mile.  135 BPM

Easy run at the 1/2 mile track with a few striders thrown in.  Cold and rainy.  6.17 miles.  50:43.  8:13/mile.  140 BPM.

Easy run at the 1/2 mile track.  Chilly, but I'm wearing shorts and a t-shirt as long as I can!  4.16 miles.  32:10.  7:45/mile.  130 BPM.

Interval workout at the 1/2 mile track.  2 wu, 1 cd.  

2 x 1 mile @ w/ 1 min rest.  6:02, 6:02.  I was shooting for 6:20 (a little quicker than 1/2 mary pace).  6:00 is closer to 10k pace.

2 x 800 w/ 2 min rest. 2:52, 2:52.  I was shooting for 2:54 (5k pace), so right on the money.

2 x 400 w/ 400 recovery.  80, 81.  Right on target.

My calves were starting to tighten up on the 400s.  Overall, a good workout.

Colchester Pond Loop.  20 mph wind with gusts to 30 mph.  Rolled out of bed and ran.  My legs weren't cooperative for the first half of the run.  I was doing the Kenyan shuffle.  I picked up the pace after a steep uphill and cruised at 1/2 mary pace for the final 2 downhill miles 6:22, 6:19.  Overall 6.27 miles.  47:12.  7:31/mile.  140 BPM.