Speed Work Wednesday. Last time I did my speed work (1min on/1 off) I was reprimanded about not going fast enough and not going my recovery slow enough....so I dreamed a bigger dream, and bumped things up (and down) a notch. Oh, and I did a lap of heel/toe walking since I can start to feel some gremlins in my shins.
10 min warm up at 8:27 pace 1 min on @ 6:18 (9.5mph) 1 min off @ 9:30 (6.3mph) repeat 20X - or for 40 minutes, I just go by time - too hard to count....yes, counting to 20 is hard. finished the last .6 to 7 miles on a -3% decline (halloween half prep) at a 7:40 pace and then increasing the last 1/4 mile. Finished in 54:17, so an AP of 7:45 for the 7 miles...wow, seems harder to run that speed constant than the on/offs!
So, was that fast enough? yes and no. I was challenging, but Kelli said that I should barely be able to run the 1 min and I wasn't exhausted at the end. Now, about half way through I was tired mind you - but with a recovery I was good to go again. I might try 9.6 next time...I might one day go as high as 10, but I really don't know what that
would do to me. So, let's just start with what we have....What did this
do to you? Tell me. And remember, this is for posterity so be honest.
How do you feel? -whimpering ensues. (sorry, off on a tangent there, but can you name it?) After a 1/4 mile cool down walk with Wendy, I went to masters swim. Good class! Lots of kicking to start with and my legs were spent and tired. blech. But, it felt good when we started swimming and I did a fast 50 in 53 seconds without fins. When I was swimming with bye-wing this summer I could do 50 seconds, but only with fins. So, good improvement! We did a 200 time trial and I beat my time by one second from last time. Ha! oh well, at least I beat it. I feel good about my speed work today, especially about the fact that for 20 min I ran at a 6:18 pace. I did a 5K in under 20 minutes :) I may have had to break it up, but I can see it now - goals getting closer! :)
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