March 30, 2014

SLO Half week -4

Total Mileage:  35.03 including several easier runs, a little walking, and 3 Key Workouts.

Solo speed intervals: (couldn't join the track group, but did their workout on my own around my neighborhood).  1 mile TM 1% easy w/u at 11ish/mile pace; 4.05 miles of intervals 2X(600, 400, 200, 400 2:00 R/I) 3:00 R/I; walk c/d  Paces:  8:32; 8:59; 8:16; 8:24; 8:40; 8:36; 8:51; 9:03;

This speed workout was much slower than the paces I hit when I join the track group, but I was proud of myself for getting out there and making the effort (even if slower) rather than bailing completely in favor of an easy mid-length run.

Strength intervals:  Mile 1: 8:15 (Yes!  I knew the elevation and skiing was going to benefit me).  Of course, the point of the strength intervals is to spend considerable time at close to race pace, and 8:15/mile isn't a reasonable race pace for me right now.  So, I opted for a longer interval for #2 -- 2 miles at 17:57.

Long run with F (including D and K for the first couple of miles as well).  12.21 miles at an average pace of 11:23.  This doesn't sound that impressive, but I'm actually quite proud of it.  I only stopped for one quick walk break towards the end for 0.05 miles.  Otherwise, I ran (slowly) for the entire 2h18m with no fuel other than the pre-run coffee and juice.  This is exactly the type of long run (consistent effort and time on my feet) that I know improves my fitness.  The last two miles were a mental struggle and I slowed considerably.  I was *very* grateful for F's company.

Overall, I'm pleased with my progress (and tired today, post-long-run) and looking forward to next weekend's 10K to get a good fitness assessment.

7 comments:

Jen said...

Great mileage this week! Pushing yourself through those last 2 miles of your 12-miler will pay dividends at SLO. Glad that you had the delightful company of F as well. Good luck at your 10K!

FL said...

Really enjoyed our run together yesterday and learning of the Permanente Creek Trail. The delicious reward of pizza was pretty sweet too. \(-_-)/

Angela said...

Well done! Any time I'm able to psych myself up for speed work rather than just doing an easy run of the same mileage, I consider it a win. It's like eating vegetables....

bt said...

@Angela -- that's kind of how I looked at it. I knew I wouldn't hit the paces I hit with the group, but something is better than nothing, right?

bt said...

@FL -- yeah, the pizza was an awesome reward. Stoked to learn I have an anchovy partner in crime!

bt said...

@Jen -- thanks, and agreed. I'm all about the rewards at SLO. Just a month more to push myself... (wanna try to schedule a weekend long run meetup one of these days?

Jen said...

Yes! I'll email you!