Had my 3x2, MP - 10 second run last night. It was interesting in that we had another snow storm on the way. Sidewalks were about 50% clear from the previous ice/snow storm. So my planned route went right out the window. I try to plan these runs to somewhat mimic my race-day course. Unfortunately with the weather I am confined to my immediate neighborhood, as it's just too dangerous to try and run main roads in the dusk hours here in KC.
So consequently, my immediate neighborhood has some pretty good elevation changes. I've settled on my race day A goal to be 3:55, with my B goal being 3:59. I've resigned myself to the fact that realistically I may actually be C goal trained. So my C goal is to PR this thing. So if I end up anywhere between 4:00 and 4:15 I'll be disappointed but satisfied if that makes sense.
But I am definitely going to try and #BMF my way to sub 4:00. So anyway, for this workout, for my A goal, my pace should be around 8:47. For my B goal, pace should be around 8:56. Here's how it went:
1.5 mile warmup. 10:38 pace. HR 143. I've been trying to take these warm-ups and cool downs and even my easy runs a little slower.
First 2 mile segment. 8:46 pace. HR 161.
.5 mile jog rest. 11:02 pace. HR 157.
Second 2 mile segment: 8:55 pace. HR 163. Leaking oil on the uphill segments.
.5 mile jog rest. 12:09 pace. HR 157. This whole "recovery period" was uphill. Thanks icy sidewalks and roads.
Third 2 mile segment. 9:09 pace. HR 161. Snow started at the beginning of this segment. And by snow, I mean blinding, in the eyes snow. Roads were covered within a 1/2 mile of this segment, so I emphasized safety over speed at this point.
1.1 mile cooldown. 10:34 pace. HR 156. I cut this short by .4 of a mile. It was getting bad out and I was running right by my house, so I just decided to bag it. I can add .4 of a mile to a run somewhere else this week.
So all in all, a pretty good run. Actually felt good and strong throughout - actually thought I was running a little faster, but with the uphills and downhills its hard to manage pace on my watch. My heart rate is seemingly dead on right now with where I should be.
As for my breathing, I worked last night on trying to get into a rhythm early in the run. Pull good deep breathes so when the hard work started I wasn't trying to "make up" for the inability to pull a decent breathe. Last night actually felt like the perceived effort and heart rate were in step with each other.
And thanks to all for the advice to slow down even more on the easy runs. I did that Monday and it felt really good just to mosey on along.
out Sunday, over corrected after, scuffled through a few workouts (it's all related), and the scale said the same number today that it did last Tuesday. Gotta keep my focus on the weight/body fat goals for now then not worry about racing until I achieve the first two goals.
I like to get the practical answers/experiences before delving into the academic reasons though.
