Archive for April 28th, 2009

I know, it’s goofy that I’m all “last tempo” and “last speed” but I can’t help but be sentimental. This cycle’s been a journey of discovery so I’m sad to see it conclude.

We’re still in this annoying heat wave so I got up at 7am to run at 8. It’s been a long time since I did speedwork in the morning but by the time I got out it was already 76 degrees (Heat Index 78) so I was prepared to dial it back.

The workout was 10 w/3xmile@10kpace w/3min recoveries. I ended up with 9.5 miles total, couldn’t be bothered to make up the extra 1/2 mile – avg pace for the run 8:04.

The intervals went 6:56, 6:50, 6:49, avg. 6:51. I was actually aiming for a tad faster but considering the temps, I’m happy with the outcome. On my usual comparison note (now that I’ve amassed all this lovely HR data) my HRR on the speed portion today averaged 83% – 2% lower than when I did this workout 3 weeks ago in cool weather, and today was faster, to boot.

Looking at the HR, I guess I could’ve pushed it harder but honestly, I’m tired and ready for some rest. Tomorrow I have an easy 6, then a day off, then 4 w/strides, another day off, then the race! At this point, I don’t give a crap that my two month streak will end with two rest days…I want them! Seriously, I visualize my legs filling up with strength and power while I sit on my ass eating bonbons. Well, ok, no bonbons, but hopefully this’ll all play out well on Sunday.

Things have gone so smoothly that I’d be lying to say I’m not scared. I’m used to disappointment and things getting fucked up, so Please, Please Running Gods, just let me have this one great race, let me put a cherry on the sundae, a cymbal crash on the finale, just please let it go right.