AM: Canyon run, 6.25 miles. 7:52 average.
Weights cancelled because of the rain
PM: First actual speed/track workout in at least 15 months, yayyyyy. Wanted to see what my fitness level was. 2.75 miles total warmup, included stretching and strides. Now, seeing as I haven't done any speed in so long I totally did not trust myself to pace anything right and I had no idea what I could handle. I decided to do 1600, 800, 800, not too difficult but enough to work hard and still get a decent workout in. For the 1600 I was hoping for 6:15-6:30, but again I didn't know what that even felt like so I just ran decently hard haha. I ended up with 6:00 exactly. With 200 to go it was the first time I got excited about running in a long time, I realized I could break 6:00 if I kicked. So I kicked that last stretch, but it was against the wind (moderately strong) and just barely missed it. Dang. Did 800 recovery, then an 800. Ended up with 3:04, my legs were feeling it. Then 400 recovery and did another 800, kicked hard to get 3:00. Then a 400 recovery and decided to do a quick 400, which ended up being 81. Then a mile cool down to get to 7 miles total. Was happy with the workout, surprised myself with the 1600. I'm still nervous for the Progression run though, it's in 3 weeks and I'm definitely not at the level to go 4 miles at sub-6:40, finishing with 6:00 and another mile all out. I'll probably talk to coach again just to get some advice.
HR 54
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