You know when you have a day-off from running you expect to be motivated to start back up. It seems like the last three Monday's I've had to drag myself out the door to run when I take Sunday's off. I should run on Sunday too, because usually I have the carving to do so. If I would have during this training cycle all my mileage week totals would have been in the high 70's and low 80's. Oh well the mileage totals for me are not that important what I get per year.
Today was hill repeats, and I got out the door so late that I didn't go to my usual spot. I decided to run a hill on our overpass its only 150m's, but I figured that's better than nothing. I ran two miles to this overpass for a good warm-up which felt good after the day off. I did 9 X 150ms and ran two of the downhill’s fast. I felt pretty good I pushed at a real hard pace in the low 6 minute pace (I didn't record the intervals, because I forgot to set my Garmin for that type of training workout. I just have overall pace for the whole run.) One observation of this workout is the uphill comes up so fast, because of the small distance between intervals. Maybe it’s me, but this short distance Hill Repeats are just as tough as 400s.
After I got done doing the intervals I decided to run the next 5 miles at marathon pace (I’ll have to display those later). I nailed the 5 miles, averaging around a 6:35 pace. I felt like I could have dropped the pace lower but I didn’t want to over do it. That's a pretty good work-out doing a marathon pace right after hill repeats with no break.
Totals 10.2 miles at a 6:35 pace in 1:07
This afternoon at the health club I did something different, rather than run two miles as a warm-up I ran 2.5 miles at marathon pace and the last .5 at 3% grade and the first 2 miles at 1 to 1.5% grade. I really wanted to get more miles in at the (6:40) pace. I really think I should drop my marathon pace to a 6:30, because I know I could run at this pace for the marathon because of my tempo times. I’m going to play around with this Friday when I do 12 miles in my 18 mile long run.
Total for the day: 12.7 miles. | 