The big goal for today will be to make my own energy bars. Especially after yesterdays bonk fest on the bike. I can't survive on gels alone on the bike, I need solid food. I've found this great
Speaking of yesterday's bike bonk, I figured that my run today would suffer big time from the thrashing I put on my legs, along with my less than ideal dinner (Woody's bison burger, sweet potato fries and a pint of Amsterdam Blonde.) The goal for today's run was to test out my "new" long run pace. I'm following a program called FIRST. This program is based on running 3 days a week and it focuses on 3 key runs: a tempo run, interval workouts and a long run. I did something like this last year training for my series of half marathons and felt that my body responded well to the lower amount of pavement pounding. I was hesitant to try it for my marathon because I had a time goal and felt that I had to get the mileage in so I ran 4 days a week. That fourth day was really just junk mileage. I didn't need to do it. So, I'm going back to 3 days and following this program. I do enough cross training that I'm still maintaining a good level of fitness so 3 days of running is fine.
My current long run pace is based on my lactate threshold test that I did last year. It ranges between 5:05/km and 5:10/km (for the American folks that translates to 8:11-8:18/min mile pace). This particular training plan uses your 10 km pace + 60 to 75 seconds per mile as your long run pace. My 10km pace + the 75 seconds is currently about where I run now so I thought why not try my long run at my 10km + 60 seconds per mile. That works out to 4:48 min/ km's or 7:43 min/miles. I didn't think I'd be able to maintain that given yesterday's beat down but I thought I'd try to see if I could maintain sub 5:00 minute km's.
I started off feeling a bit rough but quickly found my stride. I was booking it. 4:35's, 4:40's. It felt easy. I chugged along at this pace and was amazed at how good I felt. My stride felt fluid and effortless. I live for runs like this. I turned around and 9.5km and felt like I could go on for ever. As I made my way back, I started to feel a little tired and my pace started to slow a bit. I didn't care, I was still running sub 5:00 minute km's. I thought for sure the wheels would fall off the wagon at some point. I kept waiting for it to happen but it never did. I came running through Marie Curtis Park with Muse's Uprising playing on my shuffle. I felt invincible. I covered 19.04km in 1:32:45 for an average pace of 4:52/km's (7:50 min/miles). Mission accomplished. This called for a bit of a Sunday Gun Show from my inner super hero.
|Seriously ridiculous flex face.|
What did you get up to this weekend?