Had a hard time today deciding whether I should do the planned harder workout today like I usually do or start doing them on Tuesday now that my Saturday long runs are getting near the 20 mile+ range. Decided to go ahead and try it since the legs were feeling good and I slept really good last night.
May have made the wrong choice as I struggled to hold pace and ultimately cut the last interval short. Legs felt good but couldn't quite get my brain and legs to coordinate very well. I think combination of lingering fatigue from Saturday long run and warm conditions (around 60 degrees) did me in. Not used to those kind of temps just yet.
Plan was for 3 x 15 min progression intervals w/ 1 minute rest. First one should be MP (7:05-7:25), 2nd MP-HMP (6:45-7:00), last one HMP-10KP (6:25-6:45).
Did 10 min XT warmup (E/S).
Felt good on the 1st interval, 7:08 pace, 2.11 miles. AveHR 170. This is about right although HR should probably be a little under 170. Rest 1 min 9:30 pace jog.
2nd interval felt good for 1st half, but then something doesn't feel right. HR already creeping into the high 180's and feels too hard. 6:54 pace, 2.17 miles, AHR 183 (too high!, should be under 180). Thinking of bagging #3 but decide to walk for most of the 1min rest and see what happens.
3rd interval feels ok for about 1 minute then too hard. Can't hold sub-6:45 pace just try to hang on to sub-7. HR creeps near 190 after 5 minutes and I decide to only do half the time (7 1/2 minutes vs. 15). 6:56 pace, 1.09 miles, AHR 186.
Overall: 7:43/168 - HR much to high, should only be around 160 for this pace.
Oh well, just one of those days. I think I just need to run toward slow end of pace range when it's warmer like this. Need to get used to running in warmer as mostly like the marathon will get pretty warm toward the end.
The good news is my calf is nearly healed up, probably 90% at this point. No pain but I can still feel tightness when stretching and still a slight feeling of weakness. I'll hold off on uphill running for a few more days.
Also happy that all the hill training seems to have me in good shape for downhill running. Wasn't sore in the shins/quads at all after the downhill canyon long run. Yahoo! Looking forward to 3 or 4 more runs dowm the UVM course before the race. Anybody want to join me? | 