AM/Lunch: 13 miles. averaged 8:11. HR 153.
8-Mile Aerobic Builder
I did this workout a few weeks ago and it was a good deal faster but the pace and effort were quite high. The effort today was quite controlled and where I think it is "supposed" to be. This is kind of a classic blog workout and I have used it many time in marathon training. It is a solid way to increase aerobic strength and get in a midweek medium long run. I will try to repeat this for about 6 weeks and hopefully get these back into the mid-6s. It's probably my favorite workout as you can mix it up a little and do it as a progression and you can do the back half close to or at half marathon effort if you are feeling good. Not much to write home about today, but it establishes a baseline. Still trying to get my running restarted. It feels like I have made some progress over the last two years, but at times frustratingly slow. It's time to press a little without being too crazy.
I ran today's workout by HR starting in the mid 150s to high 150s and keeping most of the first half around the low 160s, which is quite sustainable for a long time. It is roughly first half marathon effort if I had to guess, but never had a HRM on during a marathon.
Weather has been favorable, but I was still sweating a good deal. I'll take this effort after a bike workout yesterday. I am not sure if I will continue to stack midweek bike/run workouts or not. Probably a midweek run or ride workout, a long run, and a long ride with the option for some intervals is more than plenty. I just want to get it all in.
7:20 average @ 166 BPM
7:35, 7:28, 7:24, 7:20, 7:21, 7:19, 7:15, 7:10
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