Objective: progression run: 3 easy, 3 moderate, 3 harder but still aerobic + .5 cool down.
Weather: mid 30's, cloudy, increasing wind (started around 5 mph, up to ~15 mph by end of run). Patches of black ice all over the neighborhood. 15 min. core & weights.
A very pleasant run, despite the wind and the ice. I enjoyed all the different paces of the run, and surprised myself by hitting my marathon pace for most of the 3rd segment (give or take for wind, hills, hopping into the crud for cars to pass, etc). I didn't mean to, so I guess that's a good sign!
I like to think of what specific movements make the pace faster. The first 3 miles were "jog miles," where I didn't really think about any form elements, just keeping it easy. The second 3 miles I only added increase in cadence. The last 3 miles I added a more deliberate and vigorous arm swing, and more power in the lower abs and legs. You know how far-away events on calendars like to suddenly get closer, jump out and startle you? Boo! I have a half marathon two weeks from Saturday!! lol I'm not going to worry about it much. It's got some bad hills on the course, and the weather conditions can be miserable. In other words, I may not have very high expectations for my race -- just have fun. I'll see how I feel and what the skies are doing on race day. I signed up for it in November, mostly to add mid-winter motivation, and for the shirt. ;) It's a really pretty course and often filled with migrating trumpeter swans. Should be fun. I'm so glad my paces went well today; at least I won't embarrass myself. Well, probably won't.
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