AM: 30+ minute warmup, 4 x 3k @ 10-mile pace with 1-mile jog recovery, 40+ minute cooldown, 20 miles
I drove from Durham to Atlanta last night for the weekend to pick up some furniture for the apartment from my mom's place.
I set out this morning to run a workout similar to one the GRC has planned for this weekend ("stolen!"). Memorial Park is exactly 3k around, so I figured that would be as good of a place as any to hit the workout. I went out around 9:30, but the heat wasn't too bad at only 80-ish degrees and 70% humidity: not great, but given that it's Atlanta in August, it could have been worse, and the loop is mostly shaded. I ran the workout in trainers, but they became squishy with sweat halfway through the workout.
The loop has a gradual climb in the last 600m, making the last part of the loop deceptively tough. I took water on the recoveries and a gel between the second and third reps. I think that was a big help today with what seemed like a daunting workout to run solo.
The goal was to hit the loops at or under 10:00, and I managed that and wasn't reduced to a death-shuffle on longer cooldown. Good day today. If I can run the pace of today's reps at the Army 10-mile, I'll take it. That would let me dip under 53 minutes.
Splits: 9:49, 9:54, 9:53, 10:00.
2 comments:
hey reaves! You are being missed here down in silver spring! That was a tough workout to do solo, impressive (but I have to say: wouldn't hurt to try next time to run the first one in 10.10 and go down from there instead of the other way around ;)
greetings!
Yes, you were missed in our workout.
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