Well, everything went right last night and this is a run I will remember. It would be ill-advised to try to duplicate this run or to compare any other run to this one. So, I won't.
Everything just came together. To start, I had a great massage yesterday. My therapist worked on my legs and calves and on that ankle and today, I woke up feeling great. My nutrition for the day included some egg whites, skillet potatoes, and watermelon for breakfast, a grilled chicken sandwich and fruit for lunch and a clif bar in the afternoon. Nutrition, check! I also drank plenty of water during the day. Hydration, check! This run also followed a full day's rest. Rest and recovery, check! Due to the late afternoon rain, I put off the run until after 7:30pm so the sun was on the way down and it was almost cool. Of course, cool compared to what? Anyway, it was cool-ER. Weather conditions, check!
Thursday's schedule called for a 40 minute tempo run. My tempo run last week was a measured distance, 1 mile warmup, 1 mile tempo, and 1 mile cooldown. This week I decided to do the workout according to Fit's instructions. Yes, James, I ran for time and not distance. Even though I wore my HRM, I did not set any zones or alarms or any kind of beeper. I just started the timer. Of course, retrospectively, I have the data to look at but I didn't really pay attention to the gadgets for this run. I just thought one thought, "you should never be sucking wind but feel if you went any faster you would be." (Trivia question for readers of this blog: Who said this when describing tempo effort?)
10 minute warmup (Pace doesn't matter. It's a warmup!)
20 minute tempo run:
Distance - 1.50 miles
Avg pace - 13:20 min/mile
avgHR - 161 bpm(82% HRreserve)
maxHR - 168 bpm(89% HRreserve)
10 minute cooldown (No stats. It doesn't matter. I did run the entire cooldown)
The run felt really good. I was able to hold the effort described above for 1.5 miles. WOW!!! I really concentrated on easing into the effort after the warmup. I didn't just take off after 10 minutes like I did on Tuesday. In fact, it took me a good 5 or so minutes to settle into the increased effort. So, that was good. I really listented to my body on this one and feel like I learned a lot.