525D027Q
4:22pm. HHS Track. 8.23 miles. 4.23 Easy and 4.0 miles at threshold. Snowing. Not heavy...but headwinds going up one side of the track and you knew it was snowing.
The plan was to run a mile easy, 6 miles at threshold pace
(with adjustment) for 8:14/mile and a
mile easy.
I fell short. I ran
mile 2, 3, 5, and 7 at 8:14/mile (or close enough).
While, within the past week, I stated that I would be moving
to VDOT 43 training intensities in a couple weeks, this simply is not
feasible. This is the second quality run
this week and the second time I did not put together the run as it was
outlined.
I am not running these tougher workouts at VDOT 42
intensities.
I ran three races in November from 5K to 5 Mile distance…the
VDOT scores were 40.27, 40.59 and 40.87.
I cannot go to VDOT 43 in two weeks. I cannot effectively run at VDOT 42 training
intensities because I am not putting together the harder workouts.
Conclusion: March must see me training at VDOT 41
intensities (5K 7:36/mile, Threshold
8:02/mile, MP 8:35/mile and Easy 9:59/mile).
THEN: April move to VDOT 42.
Not going to second guess this. Simply do it (although Easy will not be done @ 9:59/mile.) And that is that! Do you see what the data makes us do? Fun times. And let's see what the next workout brings? Really looking forward to my next few workouts!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:56
|
1
|
6
|
0
|
8:56
|
|
2
|
0:08:14
|
1
|
12
|
11
|
8:14
|
|
3
|
0:08:21
|
1
|
0
|
0
|
8:21
|
|
4
|
0:10:10
|
1
|
0
|
0
|
10:10
|
|
5
|
0:08:16
|
1
|
8
|
10
|
8:16
|
|
6
|
0:09:48
|
1
|
8
|
9
|
9:48
|
|
7
|
0:08:15
|
1
|
10
|
12
|
8:16
|
|
8
|
0:10:17
|
1
|
28
|
30
|
10:17
|
|
9
|
0:02:12
|
0.23
|
4
|
0
|
9:31
|
|
Summary
|
1:14:29
|
8.23
|
76
|
72
|
9:03
|
| 