Up North Running is where I share my running experiences with those of similar interests.
Friday, April 22, 2011
After having two sub-par weeks, (58, 50 miles) I decided to ramp it up just a bit and hit two quality week-day workouts prior to the Holiday weekend. I woke up on Monday and felt great and the easy miles just flowed. Tuesday was my first quality workout of the week and I had to resort to "feeling" as the Garmin shit the bed and will be in the shop for a fixin'. I did a nice little fartlek that looked like this: 3 mile warm up, then 4 X 4 minutes at ~10K pace (~5:25) with 2 minutes of recovery followed with 4 miles of warm down. This workout went about as well as I could have asked and left me with a little upper hamstring/glute soreness that I'm getting used to, but really wish it would go away! Wednesday I did my Kenwood easy loop. Nothing special and it felt good to go slow. Thursday was my second quality workout and I did longer repeats at steady state. (steady state is a zone slightly faster than marathon pace, but slower than half marathon pace. Again, it would have been really nice to have the Garmin on this one just to make sure I didn't over-do-it.) I did 2 X 15 minutes at ~5:40 pace with 4 minutes recovery in between repeats. I had a bit of a headwind to deal with on the second repeat and I timed a London road mile at 5:44, not bad for inner-body GPS. The workout left me hungry to get faster and stonger. I feel like time is going by too fast for June 18th, but then again, I have seen my fitness really sharpen over a very short time. I hope! This morning I ran an easy loop with no frills. Having the past two days off of work really helps and I am getting in a few extra hours of sleep that allows me that much more recovery. Going into this weekend I will get my long run complete early tomorrow am, as it will not conflict with travel plans. Sunday will be a bit over an hour easy.