Logan came over to run because he missed yesterday. Nothing fancy today. Just the ol DC loop. Legs were pretty flat and it was a lot like work getting around the loop this morning.
P.M. 8.3 total miles. Is there such a thing as a good failed workout? Ugh. Bad stomach issues tonight. I forgot just how bad eating Subway and doing speedwork mess with my body. My plan was to do three 1.5 mile sets. Warmed up for 3.45 kind of planning and mapping out how it'd boil out. Ended up planning a 1.45 mile speed section on the back side of Little Valley down to River Road. Then a .95 section to run back up to link and complete the loop. This may be too long but we'll see how it goes on future outings. Anyways heres how it went.
1. 7:13:** time for 1.44 distance or a 5:00 avg- hit the mile at 5:00 and kept it even.
2. 7:13:** time for 1.46 distance or a 4:58 avg- hit the mile at 4:56 and ended at the 4:58 avg.
So times are a little fast due to it being a net downhill but not crazy steep. Like a 1% grade for the most part. A little steeper right at the start for like .15 but then so slight uphill at the end.
After the first one my stomach was rolling and I almost bagged anymore speed. But I jogged basically the mile back up to the top and it felt like I could try one more. It felt pretty good on the second set until about .90 into it. Then things just went crazy. I pushed through and about had a roadside right there in rush hour traffic on River Road at the finish. Had to find a port-a-potty in the construction even though I was only .5 away from home.
1 mile total cool down.
| 