Lunch: 10.4 miles on the treadmill, averaged 8:38. HR 146.
5k Tempo
Got this in at lunch while the boys napped. Decided to start my reintroduction to speed to do a few weeks of some threshold tempos, approximately 20-30' to see what I can do to improve my lactate threshold as I improve my aerobic theshold. Not sure if the approach is the right way to go or not, but it seems working on threshold will help me lay the groundwork for other faster stuff and the aerobic stuff will increase my aerobic threshold. I figure if I start moving the aerobic stuff down from 7:30-7:00 back down to ~6:30 and the lactate theshold from 6:35-6:50 to 6:15-5:55 I will get my strength and my speed back.
I wasn't exactly sure what to set the speed at. I figured 9.0 was probably too fast to start so I kind of worked a little bit to establish my effort. I started around 8.8 I think and dropped it ever-so-slightly. I wanted to ideally last 4 miles, but 3-3.1 miles were I didn't slow down while running at the right HR would be goal met. I did that. It started to get a bit hard the last half mile or so. Not impossible, but a lot of concentration. HR was getting into the upper 170s to about 180 at times. I went slightly over 3, so I think it was 3.1 in 20:50 or about 6:42 pace for 5k @ 171.6 BPM.
I got in a decent cool down even though I had to stay on for a bit to make it to 10 total.
6:45 (167), 6:44 (172), 6:39 (176)
I am hoping to move this back down a good deal over the next 4-6 weeks. I think in cooler weather I could run faster outside, but time will tell. Really need to get these back into the low 6s or under. Trying to be patient, but I am just not getting back to where I want to be. Going to take a lot more mileage I guess, but I just don't feel like running 90 miles a week and I really like riding bikes.
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