Anyway, after a short hill phase and an easy recovery week after the 50k (still only 10 days ago!) I did my first speed workout this morning. The weather forecast almost had me reconsider, and it sounded truly scary out there when I wok at 3 am, but I decided to go ahead nevertheless, and if it was too windy I would do quarter mile repeats on the piece of road outside our house that is somewhat sheltered by trees.
However, it was much nicer at 6:30, so I programmed the Garmin for half mile repeats. I did two easy miles as my warm up, and wouldn't you know it, the wind picked up considerably and it also started raining extremely heavily. But I'm naturally lazy and couldn't be bothered to re-program the Garmin while standing out there so I stuck two proverbial fingers to the elements and went ahead.
3:02 (158), 2:57 (158), 2:56 (164), 2:51 (163), 2:54 (167), 2:48 (165) - 2 minutes recovery
Wouldn't you know it, I felt so smug afterwards! The session was just perfect; the effort maintainable and always under full control, I always concentrated mostly on remaining relaxed rather than hammering out a fast repeat, I got faster the longer the session went on, I finished in the knowledge that I still had one or two more in me and to top it all off the pace was quicker than expected.
Next time I might not even dread speed work!
- 24 Feb
- 10 miles, 1:18:22, 7:50 pace, HR 142
- 25 Feb
- 8+ miles, 59:01, HR 146
- 6 x half mile in 3:02, 2:57, 2:56, 2:51, 2:54, 2:48