Today started with a chill in the air (11C/52F) for a brisk morning run. I almost regretted my shorts and tank top, but felt comfortable once we got going. You certainly won’t catch me complaining about cool temps!
J and I met at our usual 5AM and ran our warm-up over to a flat 3K loop that is perfect for repeats – except for about a half mile stretch in complete and utter darkness. Time to bust out the headlamps.
The workout was 1000-2000-1000-2000-1000 tempo intervals with recovery jogs of a few hundred metres in between. We set off at our own paces, regrouping briefly after each repeat for safety reasons. It’s a tad spooky out on the paths at that time!
It was a crystal clear
night morning and the crescent moon and stars were easily visible in the sky. It slowly started to lighten up toward the end of our run. Summer is definitely waning.
Back to the workout – my goal was about 4:30/KM, though I knew it would be tough to maintain at that hour.
1000 – 4:33 … hmm, this feels harder than it should
2000 – 4:32, 4:33 … wow, 2000 is long
1000 – 4:27 … sweet, 1000 is short!
2000 – 4:31, 4:35 … hold on hold on hold on
1000 – 4:26 … last one, piece of cake
I added on a few more Ks after dropping J off at the car. Part 1 of medium-long day complete.
16.2KM (10.1mi) – 1:27:46 – 5:26/KM (8:44/mi)
At lunch I headed out for run # 2 to finish off my mileage. It was hot and sunny (11C/52F already a distance memory) and I forgot both sunglasses and water. Lunch run fail! Luckily it was just a short one and I managed.
6.0KM (3.7mi) – 33:15 – 5:32/KM (8:54/mi)
Tonight we’re off to a tri clinic downtown with an open water swim in lake Ontario. Good timing with our first tri this weekend!