Today's workout was a 4 mile run, following the speedwork of the previous day. In looking at the training schedule, I noticed a couple patterns:
- The day after either speed work or a long run is followed by a day of easy, short distance or taking the day off completely.
- There are no more than 3 days of running in a row.
So with todays 4 mile run, being on the heels of yesterdays speed work, it is supposed to be an easy run. I guess it is to get a few miles in to keep the works moving, but still allowing for some additional recovery from yesterday.
I found that even though my legs felt fine all day today, they felt a little sluggish when I started running. I kind of expected it to go away after a mile or so, but it didn't. It got slightly better as the run progressed, but then my HR went up as well too. So while the run was intended to be at a slow pace (90 to 120 seconds per mile slower than my 10k pace), I ended up going a bit fast, as the better part of the 2nd half of the run had my HR hovering around 160-164 quite a bit. Oops - now I'll know for tomorrow's 6 mile run to s-l-o-w d-o-w-n. I have to get better about not worrying about time and pace on these easy runs.
Here are the results:
Distance - 4.3 Miles
Time - 40:38
Avg HR - 153
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