Today’s workout was a “choice” – hills or fartlek. I went with the fartlek workout,
15-30 min warmup
5x (5min fast, 3min recovery)
15-30 min cooldown.
I set my garmin, and headed towards the Highline Canal Trail. It was the first really chilly morning, so I was bundled up in pants, a long sleeved shirt, a fleece, a hat and gloves. Before I started the first fast bit, however, I took off the fleece, and kept taking off and putting on my gloves. There was a bit of a wind, that made for a challenging run in some parts.
warmup: 9:14mm
speed1: 6:53mm
speed2: 7:09mm – I was already pooped after this, so my “recovery jog” became a walk
speed3: 6:59mm
speed4: 7:23mm – wind was brutal here. actually stopped my watch for a bit, then restarted
speed5: 7:08mm
cooldown: 8:57mm
I didn’t feel great during the fast sections, 5 minutes is a long time to be cruising. I tried to aim for roughly 5K pace (7:04) but after the first section, I wasn’t pushing myself as much as I could have been.
My leg started hurting during the last speed section, so I took it easier on the way back than I may have hoped (my distance was 7.91, an even 8 would have made me happy). The tongue of my shoe kept slipping, which caused me to start tensing my foot and holding it differently. I know that’s the main problem, so I’ll really have to look at how to remedy that.
As well, last night I bought CytoMax, which is what they serve at the Rock and Roll races. I didn’t bring any with me, but I had some after the run. It’s not horrible, it just tastes like powdered orange drink – less like sports beverage. I’ll keep trying it so that I get used to the flavor come game day!
