Sunday April 11, 2010

Busy Sunday

A 9 mile run today , with a hint of marathon pacing . As I pulled up to the Monon and started my run , Lucie goes flying past heading north. She was on some crazy tempo run and I only just starting knew for sure I would not see her again.

A couple minutes later Judy come s by me and says hello, and that Lucie was on a 4 mile tempo run and she was trying to catch her.

So I begin to think back to my good marathon training days and decide my workout on the Monon until New York.

I will head up north to 161st at a comfortable pace, hit my split on my cool new Tap Ironman watch, and boogie back to the car. 4 miles out 4 miles back. The back needs to be at least 30 seconds a mile faster on the return. Not a miler pace, just faster.

Then as I pass the car, and think ahhh, I can just stop now, I will build up my confidence and at a little quicker pace than the first 4 miles head south to 96th street, hit my split again and 4 miles back again to the car at 30 seconds a mile faster again.

I have done those kind of intervals before, and for a marathon they are very good. The tempo pace helps a ton in long races.

So this workout will end up being 16 miles, and I will do it once every 3 weeks . I did half of it today and came back 4 miles at 7:30 pace, just a little south of 30 mins.

My legs feel very good after the trail race Saturday and 9 miles today, and the compression shorts I believe are making a huge difference keeping the lactic acid from building up.

So the day ends up great, as Towne Run Park opened and I took my bike out for a couple easy laps to get the feel of the mountain bike again.

With construction on I465 bridge that takes you to the south loop, the course is now only 4 miles. That make the trail very busy as you are cramming the same amount of riders in half the space, but it felt good.

I will head over again tomorrow , after I change wheels and tires. The fast tires will grip better as the trail is pretty hardpacked and the corners are not tacky.

I hope the legs have good spring tomorrow morning, its back to early morning because spring break is over and normal schedule is on again.