Only one day at home in the last 9 days, the rest on the road. At least I'm sworking in warm weather! Los Angeles for two days again. I really had to push the workout today. I needed a run to start setting some pace recognition for the half marathon at a distance. Today was the first of three long runs to get some speed work into the distance. 20 mile run with 1 mile repeats; 1 mile fast and one mile recovery at pace plus two minutes. Aiming for 5:30 repeats.
Notes: I'm getting the feel for pace. I can pretty much hit the pace I need without relying on the Garmin. That's good, I was worried about that since I have not done much speed work. After the first few repeats I noticed that the one mile recovery seemed too much time, but I needed speed over the 20 mile distance so I stuck with the plan. At repeat mile 10 I decided it would be fun to try and hit a 5 minute mile in the workout and just missed it. Then I paid the price for that stupidity the next two repeats. Great workout, I gotta try this one again sometime. Those last two mile repeats at 18 and 20 were tough! I'm not sure that I could do this workout at altitude. Heart rate checks at the end of repeat 10 and 14 were both at 157, so still not in the target range though.
Mile 1 7:31
Mile 2 5:35
Mile 3 7:27
Mile 4 5:25
Mile 5 7:32
Mile 6 5:21
Mile 7 7:29
Mile 8 5:17
Mile 9 7:31
Mile 10 5:02
Mile 11 7:57
Mile 12 5:35
Mile 13 8:57 (hopped into a subway for a coke and 3 cookies for energy)
Mile 14 5:27
Mile 15 7:28
Mile 16 5:25
Mile 17 7:33
Mile 18 5:34
Mile 19 7:29
Mile 20 5:21
Half mile easy jog
| 