AM: 4.3 miles, averaged 9:54. HR 123.
Moved workout to afternoon as we had department awards at lunch. Didn’t want to get up, but figured a short shuffle might be good.
PM: 18 miles, averaged 7:17. HR 157.
9 x 1 Mile @ Half Marathon Effort w/ 3' Honest Recovery
Took my car in for some service and it took longer than I thought. As such, I was going to move the workout to tomorrow, but we have snow coming in and it wouldn't work. Got out and got it done.
Wamred up 3.3 or so with some really weanie strides. Didn't feel great and thought I might just skip it, but worked into it. I figured I would start conservatively as it has been a LONG time since I have done mile repeats and certainly not this many (usually 6 x 1 mile with 2-2:30 recovery as slow as necessary). First mile felt clunky but I have felt clunky all day. Worked into it and felt pretty solid.
I ran most of it in the dark on a 1-mile loop. I actually turned the average pace/lap pace screen on for the first time since I have had the watch (15 months) just to keep on top of the pace and the recoveries. Worked out fine.
Going into the workout I felt a lack of confidence I have been feeling the last 10-14 days, but I felt decent about this workout. Good volume and some faster full miles that I haven't been doing. A good turning point back to the optimism of the first 6 weeks of the new year.
Recoveries were just about 8' pace or a bit below.
Splits: 6:15, 6:06, 6:04, 6:02, 6:02, 6:00, 5:58, 5:52, 5:51 (6:01 Average)
Cooled down to 18 miles.