1. Distance assigned: 8*800m repeats Distance ran: as assigned Ave temp 77 degrees. Climbed to 85 by the end of the run. Gotta love summer! 15 min warm up & cool down (the running path is 1.5k from my house).
2. Pace assigned: 5:00, including a walk break; 3 minute rest between segments Pace actually run: Mostly I took 20 sec walk breaks. A couple were 30 seconds.
Summary: I looked at how I was doing and tried to speed up as I progressed through the workout. I am very pleased, especially since I stayed up too late last night watching a movie with my kids).
Yippeee! I got 5 minutes or better for half the segments - and the second half of them at that!
The gory details. You'll see a couple times I missed the lap button at the 600m mark.
3. Walk break ratio assigned: 30 sec Walk break ratio used: 20-30 sec
4. Speed-work done: I tried to push harder for the last 100 meters of each segments and worked on keeping a slower pace for the first half and then accelerating in the second half. Most of the "work" is the self-talk to convince myself I can run faster and to push through the discomfort. My form improves when I run a little faster - right foot straightens out.
5. Any aches/pains? No. I got a new pair of shoes yesterday. To test my theory that maybe knee issues related to my shoes rather than my body, I purposefully switched brands - going from asics to a pair of Brooks that I picked because they have a flatter foot bed - much less cupping inside the shoe. They have a little more rock (store guy said they were "faster" shoes but fine for me since I didn't make any more noise running in them while in the store. maybe these comments make sense to you - I just asked my feet what they thought.) NO knee inflammation at all today - not even now while I am writing this up. (Yeah!) My feet need to work a little harder, but I think they'll adjust just fine.
6. Questions? No.
7. Weekend workout planned for next weekend: 17.5k - I may end up slightly longer if I can't find an obvious turn around point on the beach. Maybe I can find some woods to mix it up a bit and stay in the shade.
Have a great week.