Wednesday-Rain, Rain Go Away
I do love the rain and running in it, but if I have to run a tempo workout, well not so much. I have to hit a certain pace and it's hard to do when it's wet. On top of that, I left my charger at home. My watch is very important to tonight's run. Without it, I wouldn't know if I hit my pace or not. The only option is to wait til tomorrow. I am not worried, it will work out better since I do have some lingering soreness that will definitely wear out with one more day of rest. Things have a way of working out. So rest Wednesday, tempo Thursday, recovery run Friday, easy run Saturday, and an easy 12 on Sunday. I think this is a good plan!
Resting yesterday and postponing tempo work to today turned out to be a good call because I needed time for my sore ankles. I warmed up by running from the office to the track during my lunch hour. I ran a few strides to wake up the legs then got right down to business. Surprisingly, my time was identical to my last tempo run 3 weeks ago--down to the very last second at 29:09! Tempo pace average was 8:19 for 3.5 miles. The difference this time around was that I felt I was cruising and and not working as hard. I could have pushed more, but I was eager to maintain an even effort throughout the 14 laps. I focused and tried hard not to let my mind wander. It worked. I held back the first lap unlike 3 weeks ago when I forced a 7:49 pace right out of the gate.
For the 14 laps it look like this: 2:06/ 2:02/ 2:03/ 2:04/ 2:05/ 2:03/ 2:07/ 2:08/ 2:07/ 2:09/ 2:08/ 2:07/ 2:01/ 2:01
You could tell from the results that I was slowing down, but compared to the last time, I was less all over the place: 1:57/ 2:02/ 1:58/ 2:02/ 2:06/ 2:08/ 2:07/ 2:07/ 2:08/ 2:09/ 2:10/ 2:08/ 2:10/ 1:53
The odd thing was I had the same average for both times at 2:05. But the earlier set, I felt I had to work much harder. Went into oxygen debt especially after the first fast lap. I like the fact that I saved the best for last, both tempo times. The track is fast becoming my friend.
Warm up 1.46 mi (10:23 pace) bpm 142 @81%
tempo 3.50 mi (8:19 pace) 159 bpm @90%
cool down 1.36 mi (8:45 pace) 153 @87%
29 days left! I need Superman to spin the earth backwards to slow down time! It's happening way too fast! Happy Running!