"Smallest" Big Workout

OBJECTIVE
8 mi. including warm-up; 7 x 2 min.@ CV & 2 min. jogging recovery; cool down
CV = 6:26/mile

ACHIEVED
8.36 mi.@ 8:08/mile including
2.42 mi.@ 8:31/mile
6:34/
6:11/
6:12/
6:09/
6:22/
6:19/
6:20/
2.35 mi.@ 8:16/mile

6:06 AM 61° 100% 1 mph

The midweek Big Workout is always a mental challenge for me. The workout is tough but it’s always doable. And once it’s done, I always feel really good. It really is a confidence booster.

Today’s effort originally called for a total of 6 miles. However, I decided last night that 8 miles would be better. I’ll probably trim a couple miles off Saturday’s scheduled run in exchange. Last night I also completed the full complement of physical therapy exercises. My left knee has been feeling like something is lurking under the surface so I figured I had better get back with the program and complete my physical therapy. I haven’t been very diligent about doing it since the marathon – maybe only once a week when I’m supposed to be doing them twice.

I woke up a bit later this morning. My sleep pattern has been screwed up by the time change and I really haven’t done anything to get a handle on it. While running today, I decided I’m going to be more rigid with my waking up time. That will drive my “to bed” time to whatever I actually need to be getting sleep-wise.

I hung around the house a bit getting ready but I was really lingering because I wasn’t looking forward to the workout. The Big Workout always seems so ominous when it’s sitting there in front of me.

I finally got away from the house and drove to the YMCA. I haven’t run from there since well before the marathon. It was a very nice morning. I wanted to keep my warm-up and cool down in the “easy” pace range which I’ve determined to be 8:08 – 8:38 per mile.

The 2.4 mile warm-up felt pretty good. I had the pace around 8:31/mile. From there, it was time for the intervals. I hit it pretty hard right out of the gate. Over the course of the intervals, I was tested but made my time on every one but the first one. It seemed I alternated feeling really good and not-so-good.

I was surprised. It felt like I still have a great deal of overall fitness from the marathon but I’m clearly not where I was leading up to the marathon. My overall pace was very good and my interval pace was good too. This was a good workout for me to have at this point.

The next couple of days have easy runs on the schedule. I can chill out while getting ready to log a few miles on the weekend.

PRE RUN
weight = 158#
Water & FRS

POST RUN
SlimFast & multivitamin
Later, oatmeal w/flax, brown sugar & 1% milk