I need a heart rate band if I'm going to do heart rate based workouts. I warmed up and then did 10 miles averaging 6:13. My watch lagged following my heart rate and kept telling me I was in the 140s the first couple miles and I ended up running 11:50 for the first 2, then it spiked to 175 and I spent the next 4 miles trying to reign it in, then I just said screw it and picked it back up a bit the last 3. Felt pretty good, definitely could have run faster- I need to focus more on feel than watch heart rate. Jake joined me about 2-3 miles into my tempo and then Kolten joined us for the cool down. Was a fun day! Splits were 5:50, 6:00, 6:13, 6:26, 6:22, 6:32, 6:20, 6:16, 6:02, 5:58. Cadence was low 160s which I was a little disappointed by until I checked my runs where I held similar pace during the spring, I was more like high 150s average on those. So that's encouraging, even though this pace doesn't feel quite as easy as it did then because fitness has been lost. Tuscon is out of reach for this year unfortunately. My current marathon pace seems to be about 6:20s and I need that to be 40 seconds faster. Even I I give myself 5 seconds per mile because I was using trainers vs racing shoes and 10 seconds per mile flat vs downhill course and 5 seconds for elevation being lower that's still 20 seconds off where I need to be. I don't think I can close that gap in less than 3 months. I'm going to keep building back and doing occasional speed workouts. Rest of September I'm going to keep intensity pretty low and just focus on cadence and strides and then I'll start doing 1 VO2 max and one marathon workout per week after that with once a month doing a 400-800m pace workout. |