Notes
Had a great workout at LA Fitness. Went inside to the treadmill in order to have some good footing.
did a progressive 4 mile warm-up. Started at about 8:30 pace as most of my runs do these days, and the last half mile of my warm-up was at 6 min pace. It felt good to work down to 6 min pace, and my legs adjusted nicely as I went.
The workout itself was 4x [1 min hard, 2 min off]
My first three pieces were at 10.5 mph, so 5:40 pace, ish.
My last piece was at 11 mph, so 5:25 pace, ish.
I have a lot of aerobic fitness right now, and that will only continue to grow with hours of skiing. I really just need to work on my foot speed, turnover, and muscle memory again. And it's starting to come. This is the first workout that is more than just strides that has felt good since the marathon. I think that's a big step. Anders and I talked over the weekend and now that I'm more than a month out from the marathon I think its safe to sink the teeth into the running workouts just a little big again. And this workout was a good start to that.
During this season skiing is still my focus, of course, but all the hours of base aerobic training will only help the running. And the plan Anders and I established is that I will try to run at least every other day, and sprinkle in strides and fast workouts. I think that is the most effective training plan for me in moving towards both ski season and the alumni meet. Its game time! :)
Additionally, all the lifting we're doing for skiing will certainly translate over to running.