Sometimes, you simply need the opportunity to mentally switch off and enjoy unhindered what you do...run! No detailed analysis, no astrophysics, just lace the trainers up and...run.
Mind you, with the wind as it's been, I've been a wussbag and kept the overwhelming majority indoors. This won't help in competition, but it's getting it done and with a degree of satisfaction.
Monday w/u + c/d to & from gym (running home into yuk nor-wester wind was...well, yuk!). 8kms of rolling hills in the treadmill in about 34 minutes. Weights & abdominal work also. 95 minutes total exercise, 14.5 kms of running.
Today (indoors) - w/u of 1.5 kms, starting @ 12.4 km/h and increasing by .2 km/h every 250m.
9km of solid running - 2 @ 15.6 km/h (est 3:54 km); 2 @ 15.8 (est 3:49-3:50); 2.5 @ 16 (3.45); 1 @ 16.2 (est. 3:41); 1.5 @ 16.4 (est 3:38-3:39) so it was nice to get progressively harder and come close to nailing a tempo/threshold run. Easy 2k of cooling down from about 13.0 km/h and slowing .4 every 250 m to conclude with the 250m @ walking pace (6 km/h, or 10:00 km). A brief (too brief) stretch, and then out the door to meet Jen for Mexican in town.
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