AM: 15.3 miles, averaged 7:22. HR 149.
8-Mile Tempo @ Marathon Effort
I was going to be sensible and do 2 x 10k recovery runs, but I wanted to get in a long run. Originally I was going to do 2 x 5 miles @ high marathon to steady state effort (around 6:28-6:35), but Megan had a meeting and I needed to be back, so I figured this would be a better focus and I could get in what I wanted and have a good idea of how much time it would take. My legs were tired from last night, but knowing they actually can do well if I don't run the day before even with a longer harder bike workout, I just went with it, running under 8:00 for the first mile, which almost never happens. I had the goal of being slightly under my pace from about 10 days ago (6:42 pace), but not to force things if I felt overly tired or if I was out of my target zone. Felt quite solid if a bit tired toward the last mile to mile and a half, but I expected that.
6:37 average @ 161 BPM
6:44, 6:39, 6:36, 6:36*, 6:36, 6:38, 6:35, 6:35
The fourth split was 6:28, but I knew that couldn't be right, and the data confirmed a pace glitch. Figured it was in line with the other splits, so I put it down as 6:36. Did a somewhat longer cool down.
3 up/4.3 down
18 seconds faster per mile than exactly one month ago. I'm pretty much back to where I have typically been as a base since 2013 or 2014, so that feels good.
My weight is down 8.75 lbs from one month ago, which is almost 4 kilos. I have never lost weight so quickly in my life, even when I first started running. I think I lost 10-12 lbs in early 2014 over an 8-week period, so that was close. I was also 11 years younger. That was after a serious injury.
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