AM: 60' on the trainer. 187W. HR 124.
Got up a bit earlier today before my Oakland classes.
PM: 9.9 miles, averaged 8:35. HR 157.
Blown workout. Probably a little close to my ride, which was less than four hours previous. I think I also need more than a 20' warm up. It just isn't enough. My tempo loop had a serious ice covering so I rerouted and did it on my regular easy run route. Tried to push too hard too early as the pace just wasn't getting down. Ended up going uphill and knew it just wasn't going to workout out. Went through a few ups and downs mentally and just gave up.
I should have waited an done this on the treadmill, but I haven't been on the treadmill since July and figured it would hard to calibrate the pace and effort. The workout was an extension of last week. 20' @ half marathon pace minus 10" + 10 x 1' On/Off. Got through 2 miles in 13:14 @ 178 BPM and then backed off. Decided I was far enough out to just continue running my regular route backwards. Portions that were clear last night were not clear today, so I just ran comfortable easy pace. Did 6 x 20" strides at the end.
1. bad focus in general and having to improvise 2. not settling down and relaxing and letting it come to me 3. not ideal footing 4. dressed a bit too warmly as it got warmer than I expected and more quickly 5. running too close to riding even if the riding was easyish
I was hoping for a bit more consistency this week from last week getting back into workouts after the race, but no dice. I will try to get my scheduled long run/weekender in, which is 40' @ half marathon pace + 10", so about 6:50-6:55, which on an ideal day is about the faster end of marathon effort.