Running Redhead

Medium long run today, getting back into some significant mileage Sunday runs. I'm still working on trying to maintain an even pace on even terrain. Average for the run was 8:06 per mile with a couple walking breaks for hydration because I didn't have my camelback. I don't know if anybody else uses them, but I find mine invaluable. I can rehydrate without slowing.

I found that when I looked at the Garmin sometimes I was faster than I thought and sometimes slower. Perhaps it's a quirk with the watch rather than an actual change in my pace. In any case, the overall average was a bit faster than I expected, but the pacing felt pretty comfortable, so I went with it. I guess that's the benefit of the cut-back in mileage last week.

I did an icebath for the legs after the run because the distance was longer than I've done in a while and it was pretty hot out. I highly recommend it. Takes some willpower to get in at first, but about 20 minutes with a mixture of cold tapwater and some ice cubes feels great afterwards. You feel like running another 12.

Tempo run on the treadmill. Had to cut the warm-up and cooldown a bit short unfortunately. Set the pace at 6:58 for a 3.5 mile tempo run. The treadmill keeps you exactly honest on the pacing, but it feels so much harder than running on the road. Not much trouble maintaining that pace for the entire run. Looking to add some mileage at that pace and some aerobic miles the rest of this week.

Had to wait until pretty late, but did five miles on the bike path in 38:25. Easy pace in between two quality workouts. I'm wondering if I'm going too fast on the aerobic miles like these, but I think the need to stay slow is more important for folks with higher mileage and more years under the belt than I have. I guess we'll see how I feel on the 1000s for Thursday's workout.

Fantastic speed workout today. It was cool and overcast. I ran 5 x 1000m on the track at 6:24 per mile pace. My pacing was perfect. I usually start the first 200 too fast, but I ran steady with each 200m around 48 seconds. Splits were 4:01, 3:59, 3:58, 4:01, 3:56. Cooled down for a little over a mile.

Cruised through a 10k general aerobic run today over rolling hills. Just let the contours take me along for the ride. Turns out my natural pace seems to be about 7:50 per mile for these types of runs. I have to force myself to slow down for longer runs or recovery runs. From what I've read, I may even be going to fast for aerobic mileage. Macmillan's pace calculator suggests a slower pacing, but it's hard to determine what type of workout he has in mind for each pace when it's not speed or a true "long run."

In any case, my legs feel fresh and ready for a longer distance tomorrow.