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October 25, 2007
a tiny breath of fall
This morning it was 67F! with 75% RH! I've felt a little off all week so I put off my non-track workout until today, which turned out to be one of the better decisions I've made all week. The workout was 8x400 with descending rests (sounds musical, don't it?) starting at 90s. The goal was 87s per item. The reality:
item/rest
87/90
88/71
84/65
88/55
87/48
86/37
86/28
89
jogged home to make 3.1 miles. Total with wu/cd = 10 miles.
I had trouble timing the rests, and decided it was better to start a few seconds early than start from a dead stop.
It was interesting to note the relationship between effort and pace as the workout progressed and I got more tired. The first 2 were kind of choppy as I figured out what effort I needed. During the middle 4 I found that a cutback to a more controlled effort still got me the pace. During the last 2 (esp the 8th) that effort suddenly didn't cut it anymore, and it was just a lot of work.
I had the day off from work, so I decided to dedicate the rest of the day to, well, rest. I soaked in a hot epsom-salt bath, took a short nap, started reading a new book (The World Without Us, which seems really neat), puttered around online, but by 4:30 I realized that all I wanted to do was go out and trot around in the cool cloudiness. So I did - 5 leisurely miles without looking at my watch, just listening for beeps to tell me how far I'd gone. Perfect.
Posted by joe positive at October 25, 2007 6:01 PM
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Comments
I love recovery runs with no watch. I have no guilt whatsoever about pace.
That looks like a nice 400's workout. Looks like you hit a nice rhythm. Those short rests can be a real bitch, though, can't they?!
The weather here has been really nice for running--50's and 60's finally this week. Although, this fall has been strange--the leave haven't even reached their peak colors yet. Normally it has snowed by now. Last year it stayed in the 50's through mid-January. Man, would that be nice.
And really, I can't thank you enough for your sympathetic ear as I wallowed in "bad" race self-pity. Oh, and offers of beer are always nice too!!
Posted by: Salty at October 26, 2007 8:44 AM