Tonight I ran in shorts and a short sleeve shirt because it was 48 degrees outside, and everyone I ran past was in winter clothes and thought I was crazy. I saw my breath at a few points but it felt good to not be wearing a million layers.
My workout tonight was a mile warmup, and as much of the “ins and outs” workout I could do within 3 miles. This is a diversion from the normal ins and outs where I do 5 minutes at a tempo pace, then 5 harder, and then back to 4 at tempo, 4 harder, 3 tempo, 3 harder, 2 tempo, 2 harder, 1 tempo, 1 hardest for 30 minutes total. When I’m in shape I usually get about 4 miles in during this 30 minutes, and sometimes more.
I also didn’t know if I’d get through the whole 30 minutes, so I figured I would try the 5/5, 4/4 section and see how I felt, and call it a workout at the 3 mile marker no matter what happened.
It ended up going about as good as I could have hoped. I jogged kinda hard for 5 mins, and then ran at an uptempo pace for another 5, and hit mile 1 at 8:24. I did the 4/4 part and hit mile 2 in 16:51. I was kind of gassed after this but got my shit together for 3 minutes, ran hard for 3, and had hit like 2.84 miles, so I just ran for the next minute or so and hit mile 3 at 25:10. I did a mile cool down and some stretches and that was it.
I don’t know exactly what tempos I was doing each piece at, but it had to be something like 9 minute pace on the slow end and 8 minute pace on the fast end. It’s kind of hard to tell, and it might have been 8:45/8:15 or something like that. It was dark and my watch is supposed to light up and it wasn’t, so I couldn’t really gauge the exact pace. Either way, it was as fast as I’ve run in and workout in many many months, and I did it for 3 miles in a row, so that was good.
I felt pretty tired and drained at the end of this workout. I have a lot of thoughts here so I’ll just stream of conscience them: I ran a marathon in 7:49s 16 months ago; some of my 20 mile long runs were at about the 8:24 pace and those did not feel like I was pushing at all; Less than a year ago, in May 2016, I “jogged” a half marathon in 8:30s and thought I was an out of shape pile of garbage; I know I have a long way back to get there. My short term “big” goal is to run 5 consecutive miles in 40 minutes. I think if I stay on track I could realistically do that in early April.
I am signed up for a 10k in early May and I don’t really know what my goal is yet for that. It’s about 8.5 weeks away, and I think I need a few weeks to see what I can do in some workouts. I guess a fair goal would be something like 48 minutes. I did this race last year and finished in 49:09, but had a pretty awful day. It was a hot day and I went out way too fast considering what kind of shape I was in, and then had a super bad last 5k. But, that awful day was 7:54 miles, and I might be pretty happy with that for 6 miles in 8 weeks. 48 minutes is about 7:45s, and I am pretty certain I would be making that type of progress. I don’t really have any speed goals for the spring, I just want to get my body back in a place to train for a marathon, and also run a marathon. I think I am more concerned about the training, though.
Alright this one went on way too long but I’m glad to be making progress and I’ll be back tomorrow with a jog. See ya!