>General Running>Post-Thanksgiving FriDAILIES 23 Nov 2012
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Thought I'd kick this off and see if it sticks.
After yesterday's aborted attempt, I decided to again try my first I workout as described in Jack Daniels' Red Plan.
10 min easy
5x(3 min I pace, 2 min easy) according to my VDot score I should be hitting about 7:06 for the workbouts
My easy pace is around 9:30, kept my strides fairly slow at around 8mpm for the fast part, since I wanted to save energy for the I workbouts. - and these turned out really, well - I kept my paces to 7:08, 7:07, 7:08, 7:10, and 7:08 with the recovery intervals and cooldown around 10:30 or so.
By the end of the workout I had a decent feel for what I effort feels like. It's more than T, and even more than I'd be comfortable trying throughout a 5k, so it took some adjusting to get there. Initially I was overshooting (6:45 ish) and then dialing back a lot to compensate. One thing I dislike about my Garmin is that the pace it calculates for the workbout is for the entire bout - If I go to 6:45 for a while, I need to overcompensate to get the time to my target. I'd rather it just have me target 7:06 as an instantaneous target without caring about the overall average. oh well.
It was also interesting feeling the changes in what hurt during the intervals. At first my feet ached, after a while I was definitely feeling it more in my lungs, which I guess was the point, since they're VO2 max intervals.
In celebration of my successful workout, I'm downing a bottle of Yards Brewing Company's Extra special ale. Good stuff.
All by myself..........
My run will only be one mile for my streak later tonight. At whatever speed I feel like running today.
Two years ago, I started a streak while increasing miles. And failed. This month I'm starting a streak and in a few weeks I'll start adding miles.
Nie mój cyrk, nie moje małpy
not lazy, just tired
No running for me today, but I did go skiing this morning. Mid to upper 40's at the top of the mountain, 50's at the bottom. Back to spring skiing - I feel like summer was just a dream.
Not if it makes sense.
Not a dude
Wimped out of facing the 25 mph winds today, using the excuse that my foot was a bit sore yesterday. Tomorrow should be slightly better weather, so I'll give it a try then.
4 miles on the treadmill this afternoon.
I did 5 miles. Still hard and not my fastest but yesterday I wanted to lay in bed all day so I'm happy with my progress :-)
Damaris, Marathon Maniac, Ultra Runner, INKnBURN Ambassador
"The most powerful weapon on earth is the human soul on fire."
It's always fucking hot in Miami!
Fear is a Liar
Rest day number 3.
Speedwork tomorrow - 3.1 miles @ 5k pace!
I'm so vegetarian I don't even eat animal crackers!
*it's Bertha or me. My money is on me.*
GOOD LUCK GUSTAV!!