Sunday's run pretty much sucked. The HR alarm was beeping before I had even left the driveway - already? You've gotta be kidding me! It didn't get much better, I had to slow down to a crawl and even then the alarm kept going off. The only time I managed to get into some sort of rhythm was when I could not hear the alarm because the wind was howling so loudly, but obviously that only ever lasted until I became aware of it.
Monday was better, thank goodness. For some reason I just managed to stay in the zone even though the effort felt the same as the day before - however, the pace was slower as the GPS data showed. That's definitely something that has me a bit worried: my pace/HR is still stuck at the same level as a week ago when I would have expected it to improve; after all, I have one extra week of recovery since the race by now. It's a bit early to start panicking, though.
Tuesday was a radical departure from the easy runs in the shape of the first speed workout! It wasn't particularly tough, neither by opace nor duration, but it was a lot faster than anything I have done in a while. After the warm up I did 4 sets of 1 minute at 5k effort and 3 minutes at 10k/half marathon effort, though it was a bit tricky to figure out into what pace that would translate, especially since I'm so far off peak fitness. Instead of trying to hit a certain pace I tried to run by feel, which seemed to work reasonably well except for the third slower segment when the legs (or was it the lungs?) were close to quitting and I slowed down a lot more than I should have. It provided enough extra recovery to get the rest of the workout done, though.
All in all I was happy enough. I had been looking forward to some pain during all those slow recovery runs in the past few days, so I can't complain that it hurt. Besides, it was a short workout and was over quickly (that's going to change!).
Now it's back to recovery runs again but I guess this time even my legs will admit that they need it!
- 10 Jul
- 4 miles, 38:44, 9:38 pace, HR 134
- 11 Jul
- 4 miles, 39:30, 9:52 pace, HR 130
- 12 Jul
- 5 miles, 40:04, 8:01 pace, HR 158
- 4 x (1 min 5k effort / 3 min 10k or HM effort)