Friday, February 1, 2013

Out Season Week 14 - Blended Run Workout

I have not ran in about two weeks due to several conflicts of schedule and a broken treadmill mixed in with sub zero temperatures.

I had the following workout to get done from earlier in the week

MS: 30' @ EP/Z1/Easy, then 6 x 90 (2') @ TP/Z4/Hard

I headed to the Y early this morning on my late start. I really wanted to sleep in, but I knew I had to get a run in. My hamstrings and lower back are still ungodly sore from CrossFit. I wanted to do more than just do an easy run. I needed to find out if I had anything in my tank for my test run or not. I did not want to go all out and mess things up, but I had to see if it would be wise to test soon.

I was to already have tested this week, but my schedule and lack of mojo and shifted things around. I started off running and my hammies were sore, tight, and not feeling the greatest. I started super easy below my easy pace just to loosen things up. Instead of running steady I decided to pick up the pace over time to keep things interesting. You can see what I did below. I don't have any Garmin data as my watch has also died. I guess it is time to find more money to replace the things breaking on me! I hope my body is not next.

Here is what I got done this morning.

Mile 1: 9:09
Mile 2: 8:34
Mile 3: 8:00
Minutes 26 - 30:00 - 7:30 mile pace
Minute 30 - 32:00 - 7:00 mile pace
Minute 33:00 - 34:00 - 6:40 mile pace
Minute 34:00 - 35:00 - 6:18 mile pace
Minute 35:00 - 41:00 - 8:49 recovery pace

Total miles = 5 miles

It felt good to get going. I had to get over the hump about 15 minutes in when I did not feel like running anymore, but once I got over that I was focused and ready to go. I am glad I got the run in.

As soon as the temps rise about below zero I will attempt to run outside for my test run. I want to use the same course. If not, then I will hit up the treadmill on Monday for my run test.

Despite a tired and sore body I plan on hitting up the bike test this weekend. I will then knock out the other bike workout on the opposite day. Then Monday I will do the run test. This will wrap up my Out Season and I will move into the Get Faster Block of training. I just need to decide what my focus should be. The focus will either be bike or run. I should probably focus on the run as this is the sport I am struggling with mentally. However, I also know that this means more running. I will figure it out this weekend.

Now it is time for breakfast and getting ready for a shortened school day.

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