Garmin Link
7.27 miles
2 miles warmup
3 X 1 mile @6:41 (6:41 target)
2 miles cool down
Cold and windy today - as it has been since Saturday. I'm usually skeptical of "wind chill", but this weekend, with winds up to 30 and 40 mph, made a believer of me. It only got down to the low twenties, but really did feel much colder.
It was 30 degrees when I started my run today, but once down on the river path where the wind was whipping through, it felt like the wind chill adjusted temp of 20. Wore a new Xmas Brooks cold weather top from Mom and Bob, and it was perfect for this weather.
These 1-mile speed intervals are tough. It takes forever for those miles to end when in the process of being winded. So much of this is mental. Just made the target of 6:41/mile, but had to cheat a little - after the second interval I was so winded that I rested three minutes instead of one. Hope that didn't take away too much from the value of the workout.
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5 comments:
We have several of those electronic weather gadgets that tell us everything we ever wanted to know about moment-to-moment weather factors. I love them! It's really interesting to compare actual temp to windchill.
I guess the value of your work-out depends on what you want from it. I'm sure it was enough for normal fitness but that may not have been your goal.
Hello. My name is Richard. I randomly came across your blog. I am interested in competing in the triathlon. I intend to run Sprint tri's next season. I am dialed in on the swimming and the bike, but don't have a good running program. Right now, I am doing the same thing virtually every workout (i.e., 4+ miles at about 7 minute pace). I am interested in getting a workout schedule that would help me to increase my speed and endurance. Where did you get the variety of runs that you do? Thanks. Richard
Hi Richard - I'm using a training program in Run Less, Run Faster by Pierce, Murr and Moss. The schedule is posted in the sidebar to the right. I used this for the Philadelphia Marathon in November to qualify for Boston, and like the mix of speed, tempo and distance work. Good luck with your tri training! You sound fast already.
Kathy, I guess improvement is the goal, and this program is supposed to stress your body just enough to push you along maximally. If I don't stress my body enough on a particular workout by keeping to the right rest intervals, then possibly I haven't really gained anything in terms of improvement. But you are right - fitness is the real final goal, and any workout is good.
Murray,
I really appreciate the information. Good luck in your next marathon.
Richard
P.S. Now that I've found your blog, I'll stay tuned.
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