Run: Interval Previous Next

10/17/2015

8:00 AM

11 mi

1:15:00

6:50 mi

Health

153 lb
5329

Weather

40 F

Ratings

6 / 10
5 / 10
  • Map

NW Gravel

Notes

Woke up around 7 and started running around 8. I was tepid about this workout as I haven't been feeling great the last few runs (due to putting in some solid efforts and miles this week). My main concern was the left hamstring, as I didn't want to overtax it.

The plan was 6 x mile, getting towards cruisin' speed.

1) 6:00, gravel out: Plan was to ease into this one, and it certainly felt pretty easy.

2) 6:00, gravel in: The return trip appeared to be net-downhill and I figured I could drop some time easily without much more effort, I was wrong.

3) 5:45, gravel out: Put my piranha spikes on and put a little more effort into this one.

4) 5:40, gravel in: Just tried not to get lazy on this one

5) 5:20, bike path out: Started too ambitiously on this one but settled in and felt great, though losing my relaxed stride.

5) 5:17, bike path in: I didn't realize until turning around that this last one was mostly (though only slightly) uphill and this would be the 1st time I really felt the wind. Still, I didn't want to slow down so I pushed harder but still felt good by the end. Quite happy to see the fastest split.

I was very happy to get through all 6 pieces and not have to worry about my hamstring too much (and my calf seems fine now). The recovery was 3min as I was more focused on running fast and feeling good than simulating a race effort. In hindsight, I maybe should have gone faster on reps 2,3, and 4, and maybe tried to run smoother on the last 2.

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