Not-so-fast-running-blog

Recovery Run: (recommended pace 10:20)

Overall Average Pace: 10:06

There was absolutely nothing in my legs. I was scheduled for 5 miles, but manged to eek out the 3.

Workout: Long run (suggested pace (12:10)

• 2 mi - 11:02 / 4 mi - 10:28 / 6 mi - 10:23 / 8 mi - 10:37 / 10 mi - 10:32 / 12 mi - 10:31 / 13:07 mi  - 11:53 /  14 mi - 11:03 / 15 mi - 10:28 / 16 mi - 10:58 / 17 mi - 10:26 / 18 mi - 10:26

Cross-training:

• 15 mile bike ride

Recovery run: Suggested pace (10:20)

• Overall Average Pace: 10:07
• 1 mi - 11:40 / 2 mi - 9:52 / 3 mi - 10:00 / 4 mi - 9:20 / 5 mi - 9:47 5.37 mi - 9:49
• I am languishing in the heat and humidity

Speed Work:

• Warm-up / 1 mi / 11:10
• 400-800-1200-1600-1200-800-400 w/400 recovery between each
• Speed pace - 8:13 / Recovery pace - 10:00
• Cool-down / 1 mi / 10:30

Cross-training:

• Weights - 30 minutes
• Road bike - 15 miles

Splits:

• 1 mi - 9:25 / 2 mi - 8:03 / 3 mi - 8:21 / 3.28 mi - 7:58
• I am not sure what happened with that first mile, but I was glad that I was able to kick my pace to a faster a tempo for the remainder of the race.
• Running at midnight is certainly not my cup of tea. I was incredibly tired at the start line.  Then, it took forever to fall asleep once I returned home. I had another 5K race in 8 hours.

Splits:

• 1 mi - 8:01 / 2 mi - 8:00 / 3 mi - 7:48 / 3.16 mi - 7:40
• This was a moderately hilly course. My legs were sore from my midnight race. 8 hours between races is not much of a recovery time.
• This might be a PR, but I'll have to go back and check.