AM: Met Kyle Smith and Erik Olson at Roosevelt for a warm up. Kyle leaves for Princeton tomorrow. Bummer to loose a good training partner to a good education... Made my way over to the canal. Warm up ended up being about 40 min. Did 4 striders and started a 4 mile tempo between miles 2-6 on the canal. It was pretty brutal. Definitely paying for being over zealous on my "easy" runs and in the weight room this week. The splits were: 5:33, 5:32, 5:39 (ouch!), and 5:51 (what the?). I certainly hope that last mile was long. I didn't feel like I fell off pace that much, but I must confess I was not pushing it, and was not feeling particularly good, so I guess it is possible. Still, I've never run this section for time before and there are a couple of little jogs in the path that I could imagine would test a surveyor's credentials. Well, it is a bit of a new leaf for me to be looking on the sunny side of all my failures, but this workout points to a couple of positives: First, it is confirmation that my AT is not what it was earlier in the summer when I was averaging 5:25 for this workout on 100 mile weeks. Second, I think falling off pace was mainly a result of still being sore from the weight training from Thursday, which points to the fact that I really do need to strengthen these muscle groups. However, probably best to move weights to Monday, as they seem not to affect intervals as much as threshold runs. |