So, on Sunday my plan was to do a long slow run of about 9 miles. I wanted to keep the pace around 11:30-12:00 per mile and just get the distance in preperation for Broad Street. I went up to Cooper River to do about two and a half loops.
The first mile was okay, but I felt really bad. I could not loosen up and my pace was up and down. Same with the second mile, but now I couldn't keep my pace slow enough. I just felt all out of whack and could not get into a groove.
I finished one loop of the river and was thinking that I should just give it up. I stopped at my car and got some water. I paced a bit and talked myself into doing another loop. This time I would take it extremely slow. I sucked down a GU and went off as slow as I could.
This lap felt better, but I was still going too fast. I decided just to go with it and keep my pace steady. I could definitely feel the effects of the GU because I was feeling much more energized than my first loop. I felt very loose and relaxed. I finished that second loop feeling good and decided to stop there. Shorter and faster than I was intending, but feeling really good.
A couple days later I went out for an easy recovery run. I was planning to keep it around 11:00 miles for 3 miles, but it just seemed so slow. Mile first mile was 10:32 and I felt incredibly good. I kept going, and noticed that I was easily going faster.
I was in a zone, and mentally I was flying. I do not think I was even really aware of anything more than five feet away from me.
My second mile split was 9:15. The fastest mile split I have ever ran. I stopped at a water fountain for about thirty seconds and quickly got back into the run.
By the time I reached the 2.5 mile mark I was feeling worn out. I told myself I would run to the next traffic light and then I could quit. I got there and my Garmin read 2.88 miles. Only .12 left to make it an even three so why not.
I dug deep and pushed it out. Third mile split was 9:43
Total run was 3 miles in 29:31. My hardest workout yet, and my best avg pace at 9:51 minutes per mile. I walked for about twenty minutes so that I would stay loose and cool down properly. I felt very good for the rest of the night.
I compared this workout to the first one I ever did with a heart rate monitor. This was back in January and was also three miles. I did an average pace of 11:04 and had an average HR of 172. I also tried to run one full mile at sub 10:00 pace and could only hold that for .6 miles, and it was extremely hard to do that.
I think this is great improvement in such a short time! Watching these improvements and comparing workouts really keeps me motivated to run.
1 week ago