Today's training plan called for a Tempo Run: (1) mile at an easy pace, then (3) mi. at (16:07)min./mi. pace, then (1) mile at an easy pace.
DC Bike Path:1/2 Marathon Training: Tempo Run. Dist. (5.56)mi. Pace-avg: (16:44)min./mi. Speed-avg: (3.6)mph. Speed-max: (5.8)mph. Burned: (620) Calories. Good run today.
This was one of my best runs yet. During my Jog phase I was able to keep going for (1.54) miles at a pace between (13:37) and (14:05). This was in the top end of the Fast Walk zone, according to Garmin TC, but it felt more like a slow jog; I did peak into the Slow Jog zone a couple of times during this phase. I think my lung capacity and endurance is improving. B-)
Tuesday, the day after the 4th of July, in which I continue my half-marathon training: Easy Run (2) mi. at a (17:56) min./mi. pace.
DC Bike Path: 1/2 Marathon Trng: Easy Run (2) mi. Dist.: (4.47) mi. Pace-avg: (16:05) min./mi. Speed-avg: (3.7)mph. Speed-max: (6.3)mph. Burned: (536) Calories.
Not a bad run today. I left the house after 2000 hrs., so the heat of the day was behind me, and a cooler run was in store. Once I started the Jog phase of my training run, I made an effort to jog continuously for at least (0.50) miles. I was able to slow jog for (0.46) miles on the first part of the two mile phase, then after walking for about one mile I was able to slow jog for another (0.54) miles. That felt pretty good, like I was actually pushing myself a bit more than usual. Gotta' keep working on that.
One thing I noticed this evening was that it seemed a little easier to keep pushing myself as the distance counted down on my Garmin, than it did trying to push myself as the timer counted down. Trying to keep going for a full five (5) minutes, or longer, felt like a more difficult grind when I was using the old modified 5K training plan.
I continued my half-marathon training today with my second Long Run:
DC Bike Path:1/2 Marathon Trng, Long Run: Dist.: (9.07)mi. Pace-avg: (17:08)min./mi. Speed-avg: (3.5)mph. Speed-max: (5.3)mph. Burned: (1003) Calories.
The plan calls for a distance of eight (8) miles at a pace of (18:01)min./mi., or whatever is close to this, and comfortable. I kept my pace at about (16:54)min./mi. to (17:08) min./mi., or so, for most of the distance. I tried going a bit faster at one point on the return leg of the run, but it was already getting too dark for comfortable footing. Tonight would have been a great night to have those Knuckle-Lights. I'll have to order them soon.
I would have gone out earlier in the day but I staid up late, and it was over (100)F. today, so I put off the run till early evening. It was pretty comfortable temperature-wise during the "run", so that was good. As I mentioned previously, an (18:01) pace is walking for me, and a (16:00) to (17:00) pace is closer to a brisk walk. [Actually, Garmin TC says this is just Walking pace. *shrug*]