Sorry about the last post.. looks like some of it got lost… but here I am again. Hopefully this one will work better.
This morning I was up and out for 6:45am for my first effort / interval session of the year. Historically I really don’t enjoy speedwork, but I know it’s good for you so I should do it more often.
Today’s session was a trial run for my marathon training… a 10 minute warm up, then 400m in HR zone 4, then 400m recovery x 8 and a 5 minute cool down.
I planned to run near the Clyde, near my work, because I know it’s flat and it’s a nice wee place to train, with even ground.
I ran the 10 minutes there and noticed that the strong winds that were forecast weren’t here yet. I slowed a bit when I got towards the Clyde, at the end of my warm up, to see if the Clyde would maybe show me what way the wind was blowing but it was pretty still. So I just started.
From the Millennium bridge, along East towards STV, not quite flat out, but my watch – Coach Kylie on my Garmin was telling me I was in my ‘desired heart rate zone’. Boak.
Before I knew it the first one was over and I turned around to go back, a slow recovery jog. Instead of covering the same ground 8 times, I decided I’d go over the bridge and run the next effort 400m past the Crowne Plaza hotel, then turns around and did my recovery 400m back to the starting point.
And I repeated these two efforts, 4 more times. Towards the end, the rain started and I felt a bit too over dressed / warm. But it was fine. Maybe shorts or capris and a T-shirt and jacket are required from now on.
Here’s were my splits.
1:43, 1:44, 1:48, 1:52, 1:46, 1:44, 1:52, 1:47
All in all I felt good – perhaps given the little pre workout boost I had at 620am… a mixture of lots of things including about 50mg of caffeine. It seemed to kick in when I needed it anyway.
It was pretty dark and miserable for most of the time, but I managed to run a little further than I expected, just over 5.6 miles in 48 mins.
What I do like about these types of runs are the graphs and stats you get out of garmin afterwards…
My heart rate was up in the high 160s on the efforts, just right and it went up to 171. Boak. Average 155. And my cadence was good, higher than the usual.
I nearly timed the run exactly, but had 30 seconds left to run when I got to my house, so I finished with the usual of the running just past it hoping no one would notice.
I stopped and my garmin told me I had a new threshold pace / HR to accept – 7:55 min mile / 166. That’ll do.
Afterwards I had a good serving of yoghurt with added protein powder, plus some blueberries and fruit and fibre. And a coffee, which I thought twice about drinking. But it all seems fine.
It’s good to be able to do this sort of thing and to have done it maybe an hour or so before it got light (and stormy) was even better. Let’s see if I can keep up the effort sessions!?