Sunday, July 12, 2009

Workout: 6.75 mile Long Run/Mini-Speed Workout

Distance: 6.71 miles
Time: 1:06:26
Avg. Pace: 9:53 per mile
Long Endurance Run w/ Short Speed/Strength Workout in Middle
Summary: 2.5 miles easy run (9:30 per mile+), 2x8 sec. hill sprints with 30-45 sec. walk recovery after each, 3/4 mile easy run, 3x8 sec. hill sprints w/ 45 sec. walk recovery after each, final 2.5-3 miles easy run (9:30-10:00 per mile)
Hot (mid-70s, but felt much hotter for some reason), Sunny, Low Humidity

This was my first long endurance run since my injury, and I can definitely tell that I have lost some endurance. I think that is to be expected with no endurance runs in two weeks, and only two running workouts at all in that time. I'm happy that I was able to do 6.5 miles-plus, however. There is plenty of time to build endurance back. The route I ran also has a huge hill in the middle, so I did a short speed workout in the middle of this workout. In total, I did 5x8 second hill sprints to build some leg strength for speed work later. This included 2x8 sec. hill sprints on the way out (at about 2.5 miles) and 3x8 sec. hill sprints on the way back (3.25-3.5 miles) with short (30-45 second) recovery walks after each sprint. I probably won't do too much of these speed workouts in the middle of long runs anymore, but I thought I'd try it to see how it felt.

Unfortunately I missed my planned Saturday workout (Andy was a little challenging during the mid-day, and we had to visit my parents because my dad hadn't seen Andy for weeks).

Next Planned Workout: Monday night, 30 minute WiiFit stepping + strength. (Next running workout Tuesday morning, 4 mile easy run)

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