Big-ish workout. 3 WU, 10 x 1k @ CV (2:00 rests), 4 x 200m @ mile pace as part of 3 miles back to the house.
Weather was PERFECT. Have to soak it in now while it lasts. Mid-40s with just a very slight cross wind.
3:11, 3:12, 3:10, 3:11, 3:09, 3:09, 3:08, 3:08, 3:09, 3:08
Saturday's long run has really wiped me out. My legs did not want to respond at first, and it took 4 reps before it started to feel good. Reps 5-8 felt easy, and I was thinking "Oh great, I'll really crank it up on the last 2." Then the fatigue caught up with me and "cranking it up" turned into maintaining pace. I felt very much in control, just had the muscle fatigue starting to take over.
This workout has progressed nicely:
Feb 6: 2 miles (6:10 avg), 8 x 1k (3:12 avg), 1 mile (5:55)
Feb 21: 9 x 1k (3:10.6 avg)
Mar 14: 10 x 1k (3:09.5 avg)
All on the levee, all with similar weather. I have one more scheduled in 3 weeks and hope to see similar progress.
Post-run my legs feel.... thrashed. It didn't seem like too intense of a run, but the training is accumulating. Have to be careful and listen to my body moving forward.
PM - 4 shakeout stroller miles w/ Rylie. 7:27 avg.
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