Again, I apologize for clumping a few days together, it has been a hellacious week at work. I’ve been sticking to the treadmill for the past couple days to make sure I’m not subjecting my newly recovered immune system to more stressors than really necessary. Over these three days I’ve run: 7.0 miles, 5.5 miles and 3.5 miles at full recovery pace outdoors. The 7.0 mile run is the one worth discussing at most length, the 5.5 mile and 3.5 mile runs were both pretty vanilla.
The 7.0 miler was a great test for my 10k pacing and a way for me to gauge my efforts so far. As I’m nearing the end of the first month in these 100 days, it was a worthy litmus test. I also decided to flip over to metric world for this workout and I think it really helped to segment my run into more tangible bits. I ran the 10k in 42:00. Not blazing fast by any means but also not terribly slow. 4:20 10k pace works just fine for my marathon goals and where I want/need to be to be fully competitive. I set the treadmill at 4:10/km pace most of the way and just cruised along. I was a bit slower in the start, hence the upshot to 4:20. I also reached 3:50 pace for a couple km as well. Again, these are all good signals for my growth.
The next day definitely hurt during my morning 5.5 mile run. I was sluggish and could only push 7:40/mi for that stretch. In the evening I reacquainted myself with Cera (my bike) for an hour of a “recovery spin”. I spun 20 miles in an hour and never let my heart rate go past 155 bpm. It was a great double. Thursday was a recovery run with Alex. A true, honest to god, recovery pace; 9:00/mi. It was fun-ish. I really struggle with running slowly and I need to become more disciplined so I don’t get injured. November has been good so far. I’m looking forward to my last Novemberian run tomorrow!
Shoes: K-Swiss Blade Light Run
Apparel: All sorts; mainly K-Swiss accomplish shorts and K-Swiss shirts