AM: 13 miles. 6 x 1600 on the track with 400 recoveries
This was a good workout for me. The weather was favorable and below 70 to start (not sure when the last run below even 75 was). I warmed up 3.75 feeling a bit sluggish but kind of knowing that I just needed some time to loosen up. I've been getting up much earlier than I did all summer so sometimes I am still half asleep on my warm up.
My goal was to run about 5:50-5:40 or roughly 10k pace, which I figured would feel much earier than 10k effort at this point. I decided to do these on the track and try to mirror the paces I did for my sharpening workout about 4 weeks ago but with a slower cutdown. Worked beautifully. I felt quite relaxed and my breathing was good. Legs weren't snappy, but that's what the first just-barely-sub-100-mile week will do to you the week before. I might have been too conservative at the start and I finish well, running hard but not trying to kill it. I took 400 recovies to make things simple but I tried to keep the recovery pace somewhat honest in ~2:10 average when I would typically do 1:45-2:00.
5:51.8, 5:50.6, 5:48.4, 5:46.1, 5:41.5, 5:38.5 (5:48 converted mile pace average)
Cooled down to 13.
PM: 4 miles easy. Beautiful evening.
In the last year or so I have discovered Greek yogurt. Over the last two months I discover coffee Greek yougurt. Sometimes for dessert I have a scoop of peanut butter then I eat yougurt, coffee or otherwise. Tonight I thought, "Viola!" I put the peanut butter in the coffee yogurt and it is amazing. #yourewelcome
| 