The week started off with a bang (an anaerobic buffering workout). Under Gibby this comes in two forms, either a mile hard (defined as 99% or race effort minus losing control/kicking) or 3 x 800 hard followed by pace run segments. I got the former and started the workout with a no watch 4:14 (63/63/64/63), probably could have gotten a little more out of it, but the purpose was accomplished, my legs were loaded. The meat of the workout is the pace run segments that follow, making your body run on loaded legs is unpleasant but useful ability to have. The segments followed the general pattern of, first mile: holy crap why won’t these things move, second mile: of there’s life in them after all if I could just concentrate and not zone out, third mile: now we’re cooking. Splits were 5:05, 4:59, 4:56 / 5:06, 5:03, 4:57 / 5:00, 4:59, 4:50. I wore flats for the entire workout which was a double edged sword, good in that I need to get used to wearing them for longer periods of time (1/2 and 25k coming up), bad in that my calf was not appreciative of it.
Well the heat has arrived in Charlotte , it was around 90 for my MR+ and while I got water three times during the run, that was not enough. I did end in the run in the mid 5:40’s, but it was a sufferfest out there. I also had to stay to the flats after the first half of the run as my calf was bothering me, not so fun either.
Ow. Calf has officially moved from annoyance to affecting my work. I had to push back the second workout of the week twice as it was not ready to go. First time we switched from workout to emergency easy day, the next day changed to a long run, hence the abnormal scheduling of days this week. It was able to complete a 45 min pace run on the track Sunday which puts me back on track for competing in the USA half marathon championships the following Saturday.
|Monday||Mile HARD (4:14), 3 x 15 min PR (~5:05, ~5:00, ~4:56 for all 3) w/3 min rest||30||120|
|Sunday||45 min PR (avg 5:04)||30||115|