Notes
Solid workout today! I've been wanting to get back into the groove of a long run with a workout every other week, and today I had my chance. Ingrid was getting ready for the wedding with all the other girls, so I had the morning to get in a good run. I decided to do 3 miles easy, 8 miles steady-state, and 3 miles easy for the cooldown, making a 14-mile continuous long run, my longest of this buildup so far. Took the warmup nice and easy to get into it. My shorts and shoes were still wet from yesterday's run, so that was delicious. Then I got into the workout. The first 2 miles were gently rolling hills with wind at my side. The next 2 miles were net downhill with wind at my back. Then I turned around and had 2 miles net uphill with wind in m face, and the final two miles gently rolling hills with wind at my side. The first four miles felt EASY, and the 5th and 6th were tougher into the wind, but the last two also felt good. I was tempted to go 9 or 10, but I decided that I have a lot of time to pound out longer workouts, and I need to be careful to not bit off more than I can chew early on. All together, this is a quality workout unlike anything I used to do in high school or my first four years of college. I really, truly believe that these kinds of workouts get me into good base shape quickly without risk of injury or burnout. Here are the splits of the workout:
1- 5:55
2- 5:59
3- 5:55
4- 5:50
5- 6:05
6- 5:53
7- 5:45
8- 5:36
I always am amazed a little at my last splits on a workout like this. If I do a 20 minute tempo run, if I go sub 5:30, I'm usually panting and dying, but I can close 8 mile workouts in 5:30s and feel decently comfortable. I don't understand it all that much, but maybe before tempos I need to run a couple miles in the low 6s as a warmup, idk. I jogged it home afterwards and helped with the wedding. I put on 29,000 steps today all together!