Lunch: AEROBIC BUILDER: A lot of detail to this entry because this is the first interval workout in quite a few months. It was definitely harder than I wanted it to be but I have been working on making my miles more effective and HMP and MP lately so my legs are going to feel the effects of this. I did not get a chance to eat much for dinner last night so I decided to get some extra recovery and do my AM workout during lunch. I wanted to do some kind of variation of pace buildup today but still make the workout a progression. One of the reasons I think I despised running for so long is because of how much speed work I did during college. It seemed like everyday was a race and I eventually burned out bad. So I am going to gradually implement more routinely pace, tempo and speed into my workouts as the weeks go one. Now that my base is really good, I feel my body can start pushing some threshold pace and not worry about getting injured. My goal is eventually feel comfortable again doing 4:40 to 5:10 pace for interval training. Workout went as such: 3 mile WU @7:15 avg pace 1min on/ 1min off .18miles 5:43 avg. 2min on/2 min off .34miles 5:55 avg. 3min on/3 min off .50miles 5:58 avg. 4min on/4 min off .67miles 6:03 avg. 5min on and 1/4 mile jog after .80miles 6:10 avg. 2.25 miles CD @7:20 avg. pace My goal was to just make a deposit and keep my mind healthy and focused while leaving something in the tank and not killing my body. My goal is to do a sub 1:15 by end of Aug in the half-marathon and I want to start doing workouts that resemble this kind of pace. My WU and CD were brisker than normal continuing the mindset of trying to get more comfortable pushing my body to think 6:30 to 7 minute pace is very comfortable and easy. It is starting to pay off in dividends. I can tell because my mind is holding my body back from trying to go faster on occasions to leave something in the tank for the next run. I am happy with the results of this workout. I am not one for excuses. Headwinds were around 8-15 miles per hour. I did this workout on my own which is never ideal or as much fun when you can run with a group or buddy. Just the way it is right now with my work assignment. I am excited to see a year from now where I will be doing intervals. I can already tell a huge improvement from a year ago. Hope to do 5-6 more easy miles tonight...These doubles are starting to get easier and help me a ton. Evening: Only had 3 hours rest before I needed to get this run in. Goal was to go out easy and then gradually lock into MP and force myself to make this pace feel easy after the interval training. 4.75 miles splits were 7:45, 6:45, 6:45, 6:35, 6:58. I felt really good and this pace felt very easy considering what I have done the past few days. I am very pleased with where I am at and where I am headed...
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