Friday, June 15, 2012

Workout Around the Neck

Time: 75:12
Distance: 19.37 km

W/u: ~16:28 for ~3.50km
W/o: 1k, 2k, 3k, 2k, 1k, 1k all with 2:00 rest
C/d: 16:13 for 3.36km

I haven't blogged in quite some time, but training has been going well. I've been running a lot, not working out a ton, but definitely getting in the distance. I'm starting to feel somewhat fit again but know I need to start hitting the workouts if my fitness is going to improve significantly.

My hope for this workout was to get the body familiar with running hard again. I can lock into 3:20/km with little problem mainly because that is Meagan's pace when she runs harder workouts. I wish she could run 3:10/km and just think how much fitter I would be. I have been struggling when trying to run in the 3:10 to 3:15 range so this was to put me back to working hard.

1k - 3:05.7 (2:01)
2k - 3:14.3, 3:14.7 (2:01)
3k - 3:19.9, 3:20.1, 3:19.9 (2:03)
2k - 3:15.6, 3:16.1 (2:02)
1k - 3:09.4 (2:01)
1k - 3:02.0
42:31 total for 12.41km

I pretty much hit exactly what I wanted to during this workout. I worked on maintaining the proper pace during the 1k and 2k efforts and tried to relax during the 3k. I had to refocus a couple of times and not get frustrated when I saw the pace slipping. I'm in the mindset right now where I think these paces should come easier than they are, but I need to keep plugging away. My goal on the final interval was to crack 3 minutes but I came up a little short. I ran strong through about 400m and then struggled until 900m when I picked it up to finish just over 3:00. The wheels fell off pretty quickly but I was pleased to finish the workout with splits I had set out for myself.

In other news, our house closed today. I sat through the signing which is terribly boring. I didn't know what to expect, but it wasn't the fireworks and marshmellows that I was expecting. The keys are in hand but some minor cleaning needs to be done. I don't know when we'll move in as both Meagan and I travel to DC from Tuesday to Friday of next week.

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