This was my first speed work since February 21st, and it showed. I knew it would be slow. I was hoping for 18:00-18:15, but that turned out to be overly optimistic.
I had a good warm-up; 1600m in 10:18 with ave HR of 147. I felt pretty good. The weather was OK; it was clear and 38F (3C) but quite windy, so it felt cold. I kept my fleece on for the whole workout. Every time I went around the one side of the track, the wind blasted me in the face. I don't think it slowed me down very much - maybe 10 seconds for the whole workout? No, the only excuse for today is that my body is recovering and I just have to be patient with it.
I did some dynamic drills after my warm-up and then quickly set about the workout. It was too cold to do much else, with the wind! The first km felt a little hard, but OK. I did it in 5:50, which is pretty slow for me, but I figured I'd be all right. However, I knew I was in trouble when I saw my first 500m recovery - it was only 3:18, at least 10 sec slower than usual. Ugh. Then the 500m hard was very hard indeed. My lungs were OK but the legs were not. There was just no gas in the tank. I wanted to go faster, but I just couldn't. I only did a 3:01 for that 500m, and then a very pathetic 3:26 500m recovery. Finally, the last 500m came, and none too soon. I was wiped (how sad is that?). I went all-out and managed a 2:59. Wow, that was slow.
Total time was 18:34 with ave HR of 165. I'm pretty sure that's the worst I've ever done for this workout. I'm trying to keep a good attitude, though. I can only get faster from here, right? It's just hard. This week has been extremely mentally challenging, and I don't feel I have a lot of reserve to draw on. I just have to keep going. The times will get better - I know that. I have to hang in there until they do, and just do the hard work without the payoff. The payoff will come eventually, but for now, I just have to do the work.
Garmin connect data here.
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After the workout, I went to the gym and lifted for a while with Lisa. I did bench press (30 lb each arm)/abductor machine (80 lb); then military press (20lb each arm)/calf raises (one-legged, body weight), lat pull-down (70lb)/hamstring machine (60 lb); then core work. Sit-ups, toe-touchers, Russian twists all with medicine ball; 1 min plank, then repeat the medicine ball routine. Then we did rows and bicycles. It was a good hard set. I noticed that I am pretty weak after not lifting for a couple weeks. That too will return with time and more lifting.
1 comment:
I would say the wind slowed you up more than you think and pushing into the wind takes away alot of energy.
But you now have a bench mark and as you said you will get better and faster from here.
We how follow you will all help to keep you motivated and cheer you on.
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