I passed on spinning tonight due to my calf tightness still. The thought of high resistance on the spin bike and digging my heels in…that’s exactly the position in which my calves are sore! Running on the other hand, with something close to a mid-foot strike is not so bad.
Also, it was on the verge of 50F and sunny out (!) when I got home from work, so that doesn’t hurt either. I even busted out shorts for my run. Craziness.
My training schedule is already all kinds of mixed up, but I’m not letting it bother me.
Since I did a tempo run last week, I didn’t want to be boring by doing another tempo run this week. I did some intervals instead. Speed work according to my schedule would have been 8 x 400 at a 5k pace. As I’ve mentioned before, I’m borrowing speed work and hills from Hal Higdon’s Advanced Half marathon plan. The advanced plan has 800 and 1600 repeats, not just the 400 repeats that the intermediate plan has.
Based on the handy dandy McMillan running calculator, for a half marathon time of 2:16-2:20, my 10k pace would be 9:49-10:07, and my 5k pace would be 9:28-9:45.
My four 800s were at the following paces: 9:42, 9:47, 9:40, 9:37. Awesome! I had in my mind that I’d be happy with a 10:00 pace for these intervals, right in the middle of my 10k pace range, but I surprised myself and exceeded that.
I chose to rest for .25 miles/400m in between intervals. This consisted of jogging for the first .05, slowing even more to a walk for .15, then jogging for the last .05 of the rest interval before starting my next 10k pace interval.
I’m also really happy with how quickly my heart rate recovered in between intervals (and the face that I didn’t break a HR of 180 until late in the 3rd interval). This is definitely an improvement. Yay for heart rate progress!
Also, a follow up from yesterday: The Dannon vanilla Greek yogurt.
I had it for a morning snack/part of lunch today with fresh raspberries. And it was fantastic! I gotta agree with Becky C, Dannon’s vanilla does top the others in my book… And it has real sugar, not aspartame (blech). So – two thumbs up for Dannon’s vanilla Greek yogurt!
Be sure to check out Michelle's Nathan Sports Giveaway on her blog, Michelle Goes Running.