This month the first fell on a Tuesday which gave me to the perfect opportunity to use my speedwork again for my fall 5 and 10 virtual race. It was either that or wait until the 5th which fell on a Saturday and use my 10 miler. I decided to go ahead and get it out the way. I headed back to riverfront park again for my speed intervals. Without having access to a track, this is the perfect substitution because as I mentioned last month it is straight out and back along side the river.
The weather was beautiful and the temperature a bit cooler now. I had on the schedule 8 x 400s at a 5k pace with a 2 minute rest. Adding a warm up and cool down and I hit 5 miles in no time. My splits were pretty steady and I tried to stay around a 9:30 pace. Mission accomplished. I’m getting better at this speedwork stuff!
Here’s what my splits looked like:
Warm up @ 10:53
1. Work @ 9:34 / Rest @ 10:26
2. Work @ 9:31 / Rest @ 11:08
3. Work @ 9:34 / Rest @ 10:26
4. Work @ 9:36 / Rest @ 11:02
5. Work @ 9:10 / Rest @ 11:20
6. Work @ 9:12 / Rest @ 10:57
7. Work @ 9:26 / Rest @ 11:55
8. Work @ 9:23 / Rest @ 11:04
Cool Down @ 10:27
Contrary to this smile-less picture, I really was pleased when I finished! And I really need to do something about all that hair. I think it’s time to chop off about 3 – 4 inches. I’m really getting tired of it getting all sweaty from swinging against my back while running. Any of you long haired people have the same problem? It drives me crazy!
Ah yes…the winner of the Energybits giveaway. A huge congrats to Tanya!! I’ve emailed you this morning. I hope you enjoy the energybits as much as I do!! And thanks to everyone that entered and shared! 🙂
a Rafflecopter giveaway
ENERGYbits are only available at ENERGYbits.com,
and Jonathan (their Brand Manager) has shared with me that he’d be
happy to connect anyone with a current ambassador to share a discount
on a bag of bits – you can email him at email@example.com! I hope you guys try them out. I’ve personally added them as my primary fueling option for my half marathon training and love them!
Do you have long hair? How do you wear yours when you’re running? Share ideas please!
See you on the road!