8K fartlek

It wasn't fast. In fact, it may be my slowest 8K fartlek ever. But honestly, this was one of the hardest workouts I've done, and I didn't quit, and I'm very proud of it. The last few km my legs and lungs were really tired, but I just made myself keep going. Average HR was 160, which is a very solid effort for this workout, so you can see I was working hard. I paced myself pretty well too.

I'm proud of it because 1) I didn't think too much. I just went out and did it. 2) I didn't quit even though my times were terrible. 3) I didn't beat myself up because my times were terrible. I told myself that it was just a starting place. 4) I was happy to be out there because the weather was good, and my injuries were not bothering me. 5) That makes me really a BAM today. Remember, Kelly calls me Tam-bam :), and I told myself I was a BAM and that I was gonna get through this one no matter what. 6) My pacing was good; I did slow down but not a lot. I had something left for a good hard push on the last 500m.

Weather: lovely. 12.2C (54F) with a slight breeze. I was happy to be at the outdoor track again.
Injury update: foot did fine; it was a bit warm-ish but I focused on keeping my toes turned out a bit (the remedy 5 years ago) and that did the trick. Hamstring was a bit more nagging than earlier in the week; the pain was mostly 1 with some 2/10. Now, later in the day, with sitting it's bothering me, but it's not terrible. I worked VERY hard to focus on my technique and keep it good, though I'm sure it wasn't perfect when I got tired (but I focused harder on it when I was tired, so I was trying as hard as I could to keep it solid).

Here are the (very slow) numbers, and Garmin data is here:

split	time	cumulative	ave HR	max HR
1	02:57.6	02:57.6	147	155
2	03:02.1	05:59.8	158	161
3	03:12.6	09:12.3	156	160
4	03:01.6	12:14	161	164
5	03:18.3	15:32	156	162
6	03:02.5	18:35	162	165
7	03:19.4	21:54	157	163
8	03:03.7	24:58:00	162	165
9	03:19.3	28:17:00	160	165
10	03:05.9	31:23:00	163	166
11	03:20.9	34:44:00	161	166
12	03:06.6	37:50:00	164	167
13	03:21.9	41:12:00	161	166
14	03:06.3	44:19:00	165	168
15	03:24.4	47:43:00	162	167
16	03:06.3	50:49:00	166	169
Summary	50:49:00	50:49:00	160	169