Week 5: Six miles

30:30 second run/walk ratio
1:37:24 hours
6.21 miles
15.7  minutes/mile

10 minute warm-up run
4 Acceleration Gliders
6x 800 meter intervals
10 minute warm-down run

Speed work today. It was cold-ish today, around 40 – 45 F. I wore my base layer, long leggings and short-sleeved tee-shirt, zippered jacket and hat. I was afraid it would be too warm as I started out for the park with the sun out, but before I got to the highway it had clouded up and started to drizzle, and then I worried that it would be too cold, and wondered if I should have worn my hoodie and long-sleeved tee! Turned out it was overcast and windy for most of my run, and I was glad I'd worn as much as I did. The sun came out for a few minutes once or twice, and then I got a bit warm, but the rest of the time I kept my zipper zipped and my hand in my sleeves. (And then the sun came back out to stay as I was driving home—great timing, there!)

I had a protein drink with soy milk, aloe drink, protein powder, and maple syrup before heading out, and it kept me going just fine. I brought along one GU and ate it at 4 miles.

I brought my sport watch with me so I could time my 800 meter intervals. The uphill ones were around 7:30 minutes, while the downhill ones were about 6:45. So averaged maybe 7:10. I tried to push them a little without getting myself too tired and I think I did manage to keep up a pretty good pace overall. (I'm sure my app showed my average pace as 15.2 minutes/mile on the screen for the day's run, but it's 15.7 in the history. It always seems to be a few tenths slower in history than on the run screen, I don't know what causes the discrepancy.)

Anyway, it was a good run, and the speed work went well. Don't know how much it's helping, but it feels good.

I also got my two short runs in this week. I even drove to the park for my Day 1 run on Tuesday, because it had snowed on Monday and the driveway was still pretty muddy on Tuesday, plus there was a Magic Mile scheduled, which needed to use the GPS in order to measure it properly. It had dried out enough by Thursday to do the Day 2 run at home, which was just a straight 45-minute run. Pleased with myself for getting my runs in despite the weather and being tired from my weekend away.