already rescheduling

Today was supposed to be a rest day (this is one of the only weeks where there’s three rest days instead of two), but I ran tomorrow’s workout because I may go out of town this weekend and wanted to move the schedule up a day. Plus, I was up and in the mood to get out there and you have to take full advantage of that!

5+ miles slow this morning, pace ended up at 8:27 avg, so I should have chilled out a bit. The “+” is for strides added on at the end. This is new for me; the only time I’ve ever run strides was the day before a bigger race as a warmup. Whenever I think of strides, I think of a person literally striding with legs stretched as far as they can go, even though I know better. Strides are pickups of about 60 to 100 meters or specific short increments of time (in my case) tacked on at the end of an easy run. The idea is that you get used to speeding up at the end so you can pull out that “kick” when approaching the finish line at a race. It’s a nice way to incorporate some speed work semi-painlessly throughout the week instead of having one or two really intense designated speed centric days. Either way is fine and definitely benefical, but I think this approach will work well for me.

I’ll be doing strides several times a week throughout this cycle, increasing the number as it goes on. Today was nothing crazy, just two 30 second strides at 95% intensity (whatever it happens to be any given day, just have to feel it) with a 2 minute slow rest in between. I’m supposed to be doing 20 second strides, but will do 30 seconds moving forward because I want to use the run/walk option on my Forerunner and you can only set that for 30 second increments (grr!). It worked well today though, and it’s amazing how quick 30 seconds (and 2 minutes) goes by after you’ve been running for a while at a consistent pace. I might even say I had fun with it??

Split
Time
Distance
Avg Pace
Summary 42:20.3 5.01 8:27
1 8:29.9 1.00 8:30
2 8:30.7 1.00 8:31
3 8:35.2 1.00 8:35
4 8:20.5 1.00 8:21
5 8:19.8 1.00 8:20
Strides were :30 fast – 2:00 slow – :30 fast coming out to .39 miles and 7:48 avg pace. I have no idea what this means because Garmin doesn’t give you the run/walk pace breakdown, but “best pace” was 6:17, so that’s something? ¯\_(ツ)_/¯
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