I had a really nice road run yesterday. 10 miles of flat terrain with a bit of climbing at the end (it was an out and back so it start with a big downhill and finished going back up) My goal was to keep a steady pace that felt comfortable with a little bit of pushing. I ran the first half in 45 minutes and the second half in 44:06 which I was pleased with because it was a negative split, and the last mile has a pretty good climb. It works out to be a 8:49 pace over 10.1 miles. I was definitely tired at the end but I could have kept going at that pace for a few more miles.
Today I planned to do some interval training at the track. I haven't done mile repeats in a long long time so I didn't know what to expect. I started of with a 6:00 pace in mind but by the first 200 meters I know that just wasn't going to happen so I slowed down to a sustainable pace and finished the first mile in 6:30. I felt pretty good and planned to do 2 more miles repeats at that pace and a few 800's and 400's. I started the second mile at a similar pace and as I pasted the first 100 meters it felt as if I had hit a brick wall. All the strength was just zapped from my legs all I could manage was a slow jog. I struggled to finish the second mile in about 8:15 and decided it was time to shut it down for the day. I guess that is to be expected after going from no training to 80 miles in 11 days. Luckily my body gave me that signal in the form of muscle fatigue and not an injury.
1 week ago