Wednesday 8.0 miles/1:10:02/8:45 average pace
Since I ran 11 miles on Monday, I had to do my VO2 Intervals workout on Wednesday. I was actually kind of excited- it's been a long time since I did this kind of thing so I guess I forgot how hard it is. Well, it actually wasn't that bad! I think I found a good effort level- pushing hard without killing myself. I never felt like I was going to puke or pass out, which has been pretty standard for speedwork in the past. I didn't feel excessively tired at the end either.
I don't even know what Pfitzinger has specified in his marathon training program for this workout- I don't put that kind of detail on my printed-out schedule and I don't really care. Therefore, I chose to do the workout that super-speedster GB did last week: 4 x 800 followed by 4 x 400. I figured I would get the 800s (half-miles) out of the way and if I had it in me, do the 400s (quarter-miles).
My goal pace was at or under 7:00 per mile, so 3:30 for the 800s and 1:45 for the 400s. Obviously, I should be able to run faster for the 400s since it's shorter.
I did quarter-mile recoveries between every repeat because I'm a wimp and like even numbers (I don't have a track available so I just run on the trail and go according to my Garmin, and it's easier to start and end on the even numbers (2.25, 2.75, 3.0, etc)). I know shorter recoveries are more effective but that's ok.
Zach came along on his bicycle to help pace me and encourage me. I know it was probably boring for him but it really helped me. He would say "looking good, keep pushing, up to the bridge there" stuff like that. He's a good coach. :)
So I did 2.0 miles warm up in 19:04 (9:32 pace). Then,
4 x 800 in: 3:31, 3:27, 3:37, 3:24 (3:29 average- 6:58 pace) Yay!
Then I was feeling good so I finished the workout with:
4 x 400 in: 1:39, 1:41, 1:42, 1:36 (1:38 average- 6:32 pace) Double yay!
Then 1 mile cool down in 9:49. Done and done!
Friday 10.15 miles/1:35:07/9:23 average pace
I got up at 5:45 this morning and got right out the door. It was freezing cold- 30's- so I ran in capri length tights, long sleeve shirt, and gloves. My skin was actually bright red after the run from being cold- guess I coulda used an extra layer! Anyway, I took it really slow and listened to This American Life and just zoned out. I have a huge backlog of podcasts since I haven't used my iPod that much lately. The run seemed to take forever but I got through it.
I found a couple new long run routes to try out this weekend, I just have to decide which one. It occurred to me as I was flying in this week that I should run along that shoreline trail that goes along the east side of the bay (Oakland Airport is right there, I could see runners from the plane). It will be fun to explore a new area.
Have a good weekend everyone! And welcome home to Maritza who just returned from a trip to Ireland. I missed her! We are due for a run soon.. maybe next week? She'll have pictures on her blog soon.