Running Redhead

Quite humid to start, but there was a breeze that kicked up during the run. I loosened up from rock climbing the day before and felt stronger the farther I ran. Some rolling hills that make for nice variety, but nothing taxing. I guess this is medium-long run distance. I know I need the endurance/aerobic base, but I feel like I already can run at this pace for long distances, but I want to run at a faster pace for 10K. The average pace was 8:18, but I negative split on an out and back course.

Tried to maintain a pace of 6:55 per mile for a 30-minute lactate threshold run. Splits were 6:47, 6:56 (right on), 7:01 and 6:50. Difficult to hold to an exact pace over hills, curves and intersections. Overall the training stimulus seemed about right though. I don't think I'm going too fast and accumulating acid. I'm not sure if I could hold that pace for an hour. Unfortunately I've never run a 15K race, and I don't have a recent half-marathon time to set a pace off. The pace felt comfortably hard though.

Two miles of warm-up and about the same cool-down. I'm fully recovered by the end of the cool-down so, I'm happy with the workout. Legs and lungs felt good without strain.

Very relaxed recovery run after yesterday's tempo run. Five flat miles around 8:20 per mile. Going to add a sixth day of running this week, so I'm trying to pay close attention to the recovery from the two hard workouts.

Tough workout today in the heat and humidity. Warmed up with a couple miles on the track. Then 3xmile repeates. First one five seconds off 10K goal pace, then the next one was right at goal pace (two seconds faster) and the final repeat was seven seconds faster than goal pace. Finished with 2 x 800 at 5K race pace. First one a bit slow at 3:19 and second one a bit fast at 3:12. Recovery interval was 400 meter jog. Had to walk a bit before each 800, breathing hard.

Nice and easy five aerobic miles at 8:01 per mile.