Tuesday Fartlek Hills and Thursday Mini Tempo

Getting behind on all things blogging here!

Despite the race last week and technically being in taper mode over here I decided to try and get in two more quality workouts if my legs (and foot) were on board.

Tuesday I leaned heavily towards bailing on my planned 12* 90 second hill repeats but in the end decided to go forward with the workout after having warmed up for 5 miles with my lunch group and feeling a boost of energy. I managed to get in all 12 repeats with 90 second rests and wasn't overly worried by the extremely tight state of my calf and foot as I had an ART session following the workout. I had the garmin on but opted not to watch the pace too closely and didn't hit the laps until the end of each 3 minute hard/easy cycle to keep from getting down on myself. Clearly my legs were tired from Sunday still, but I wanted to try and get a little bit of turnover going on the downhills and hoping for one last fitness boost from the hills without doing any damage. Mission achieved.

Yesterday was my last official tempo before the race and I was hoping to do 5 miles at 6:16ish. Went out with the goal of running a steady 5 between 6:15 and 6:25 and hoping for a fast finish if the weather and my legs played nice. I settled for a steady 6:15 and had to work for every ounce of the last mile in 6:19 heading into a 16 mph head/cross wind. I am thinking it was okay to go a little wild, it probably won't build any fitness for the race, but hoping it will help keep me sharp and was another good mental workout running the 5 solo and steady at a decent clip.

6:15.05
6:07.17
6:18.71
6:14.92
6:19.60

1 comment:

iliketoast said...

This reminds me to do some Tempos and Hills in the next few weeks.