I felt sufficiently better to try this week's morning route which came out this time at 3.30 miles. Wore the Wave Musha 2 which might turn out not have sufficient cushioning for what are theoretically recovery runs. It's also noticeable that I put in more effort to achieve a slower time than in the Newtons on Tuesday morning. Finished in 24:03, average pace 7:17/mile, HR 140. Foot and calf were a bit sore afterwards but improved as I walked around.
Pace splits (ave. HR): 7:52 (131), 7:06 (142), 6:55 (144), 7:16 (149)
HR zones: 2.4%, 32.6%, 65.0%, 0%, 0%
By the evening I felt fine to attend training, although I doubted I could run there and back as well, so I drove up instead. The route was a simple loop via St George's Cross and Anniesland Cross. It was billed as a tempo run with the first two miles and last mile at an easier pace. After successfully anticipating a traffic light change at the top of Cowal Road, I led the pack all the way to the fire station on Maryhill Road, possibly at too fast a pace although it felt quite comfortable in the now-exonerated adiZero Tempo. At this point Joe picked it up and I tried to hang on. The gap had grown to about 100m by the time Joe came to a halt at Anniesland Cross, and we took it a bit easier for the rest of the route, although not too easy as I wanted to retain a decent average pace for the whole thing. It came out at 6.95 miles, timed at 43:28 for a 6:15/mile average, HR 160. Calf pain came on after I stopped so it would have been difficult to run back home afterwards. Felt much better a couple of hours later, possibly even in racing condition, and the fast splits suggested the high mileage strategy is working. No quad pain any more.
Pace splits (ave. HR): 7:25 (136), 6:22 (151), 5:51 (164), 5:44 (170), 5:49 (173), 6:08 (171), 6:28 (165)
HR zones: 1.4%, 6.7%, 26.6%, 65.4%, 0%
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment