Saturday, August 13, 2011

Uptempo on McMullen

Time: 80:02
Distance: 20.11

I had a pretty good time at Rebecca Thomason's 40th birthday party which meant I wasn't going to make the 6:30 AM start time at McMullen. I did arrive before everyone finished and I had time to set up a cooler of Nuun that said "Free Nuun for all, but only if you had a great run."

My workout today was a 16k uptempo run with a 2k warm up and cool down. On paper this workout isn't much more than clicking off 3:45 kilometers (6:00 miles), but it rained again last night and the trail was slippery.

W/u: 10:25 for 2.00k
W/o: 16k uptempo
C/d: 9:43 for 2.02k

I was a little concerned about doing this workout on my sore foot, but the week of training has been going well. It is hard for me to back off at the end of the week knowing that I'm logging great miles and the discomfort doesn't seem to be getting worse. It took me a couple of kilometers to get going, but once I was warm up I found it pretty easy to click off the right pace.

3:53, 3:50, 3:43, 3:58, 3:25,
3:44, 3:40, 3:47, 3:47, 3:40,
3:41, 3:40, 3:43, 3:39, 3:43,
3:36, :21 for 59:54 total and 16.09k w/ 3:43 average.

The wooden sections were definitely the worse. Multiple times I slipped on the toe off which wasn't the greatest feeling on a sore peroneal tendon. I tried to slow to ensure good foot plant but not compromise the overall effort. Overall the workout went pretty well as I have done this type of work a couple of weeks now. It has helped me find that balance of hard running without really pressing. The splits just come smoothly without ever really having to fight for an increase in pace.

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