Thursday, December 08, 2011

Thursday Speedwork Day

Today's plan calls for a Speedwork Run.

DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (4.99)mi. Pace-avg: (15:16). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (577) Calories. Running lights.

Plan: Run a total of (4.0)mi. with (2x) repeats of (1600) meters @ a (15:19) pace, and (800) meter recovery jogs between each repeat.
Actual:  Run (2x) (1600)meter intervals @ a (12:42) and a (13:53) pace, with (800)meter recovery jogs between, and bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: GU Chomps (Orange); Mid-run: water; Post-run:.

Temps tonight started out at between (39) and (41) deg. F. before I left the house for my evening run. It is now down to (37) deg. F.
Other News: I rode my bike these evening for the first time in many-many months. I had to drop off some mail at the Post Office and decided I should ride my long neglected bicycle:

Surface Streets: Cycled to the Post Office and back. Had to stretch my legs. Round trip: (8.11)mi. according to cycle computer. Speed-avg: (8.6)mph. Burned: (289) Calories from the Post Office back home. [Forgot to turn on the timer on my Garmin when I left the house.] Cycling shoes.

This bike ride helped me warm up my legs before I went out for my evening run; my first run in over (2) weeks. Yikes.