feeling stronger every day

A while back, I wrote in one of my posts that the Chicago song "Feeling Stronger Every Day" came on at the end of one of my workouts, and I felt it was mocking me. But now, I think it's coming true. I am thinking my iron levels must be better, because I really am feeling stronger. I felt really good during this whole workout, despite waking up tired and with a slight sore throat (which may be just due to dry air?).

Today I was to do 12K with two 12-min fast segments (6:05-6:10ish), followed by two 10-min easy segments (6:50ish), and the rest around 6:30ish/km. Last week when I did this workout, I did the fast segments too fast. Jim (my coach) said afterward that he wanted a threshold workout (~15K pace) not an interval workout. Oops! So this time I promised him I'd keep it to 6:05. I tried to keep my promise today, watching my HR so that I'd stay in the low 160s during the fast segments, which is around my threshold HR. I did that - but my pace was still 6:00/km for the fast segments! I guess I am getting fitter, or I just had a really good day.

I'm still working on my technique and trying to focus on using my glutes more and getting more toe push. I think it's going well; Erin and Dave will be here again tonight and tomorrow night and we're doing 15K on Saturday together, so I'll get their opinion on how it's going. I feel like there has been some improvement. At least I'm getting faster...but that could just be the iron kicking in.

Here's the workout in a nutshell; data on Garmin connect (click link):

lap 1 - 2k - 12:45, 6:22/k, ave HR 137 (downhill)
lap 2 - 1k fast - 6:02, 6:02/k, ave HR 156
lap 3 - remainder of 12 min fast - 5:59, 6:00/k, ave HR 160
lap 4 - 10' recovery - 1.49k, 6:42/k, ave HR 150
lap 5 - 1k at normal (6:30) pace - oops, too fast 6:15/k, ave HR 152
lap 6 - 1k fast - missed the split so this is for 1.02 k - 5:59, 5:50/k pace, ave HR 158 (fast pace, but low HR for that pace!!!)
lap 7 - remainder of 12 min fast - 6:00, 0.98k, ave 6:08/k, HR 161 (this was the only one at the right pace...)
lap 8 - 10' recovery - oops, did 10:28 (watch doesn't show seconds after 1 hr - will have to change that!) - 1.6k; 6:32/k pace; HR 150
lap 9 - 1k at 6:30 pace - 1.01 km in 6:37 for 6:31/k - ave HR 155 (uphill)
lap 10 - rest of the 12k at 6:30 pace - 5:55 for 0.9 km for 6:36/k - ave HR 155 (uphill)

Total: 1:16:02 for 12K, 6:20/k, ave HR 152.