I don't have that same impulse or urge to go surfing in the wee hours of the morning anymore. I don't know why. No, strangely, my weekend mornings are typically reserved for running. Since prepping for the RnR marathon, I'd developed the mental expectation that Saturday mornings were for my long run, or the weekend was for a race. I'm only now starting to ramp up again and get into that weekend pattern again, but the urge to run long or hard on Saturday mornings is resurfacing.
I had anticipated Mike (and Clarence) giving me a long/medium run assignment for the weekend, but they wanted me to run a 1-hour Fartlek today and a HM-paced 5K recovery run tomorrow. I chose Lake Miramar as my venue for the Fartlek, getting out there kind of late in the morning. I arrived around 8:30AM, and the lot was absolutely packed. I trolled for a bit and lucked into a parking spot right up front.
I didn't expect to run into Mike, but he was there, working some of his other runners, and we had a quick chat. I take it Laces has been making its presence known there at Lake Miramar on weekends. Makes sense given the number of runners who frequent the place.
I set off, intending on using the quarter mile markers as my goal points for pace variation. Regulating the intervals in such a regimented manner is not keeping with the spirit of the Fartlek, but I considered it "playful" and enjoyed measuring my work output against an actual distance measurement rather than just picking points for pace pickups.
I ran 8 miles total in 1:01:11, which works out to an average 7:40 or so pace. Not bad, considering I took a trio of short walk breaks and a few more slow recovery intervals. Nike+ only gave me credit for 7.35 miles, which suggests to me running at a pace different from that to which the device was calibrated can induce significant errors. I think I have the thing pegged for an 8:15 to 8:30 pace. Running faster increases my stride length, but Nike+ doesn't know this and short-changes me. The opposite ought to be true when I'm strolling at 9:00 or slower.
Anyway, I kept marking the quarter mile times to jot down later...so, here they are:
| Marker | Time | Notes |
| 1/4 | 1:55 | 7:40 pace |
| 1/2 | 2:03 | 8:12 pace |
| 3/4 | 1:59 | 7:56 pace |
| 1 | 2:03 | 8:12 pace (8:00 average for the first warmup mile) |
| 1 1/4 | 1:55 | 7:40 pace |
| 1 1/2 | 1:43 | 6:52 pace (first pick up) |
| 1 3/4 | 2:04 | 8:16 recovery pace |
| 2 | 2:01 | 8:04 pace |
| 2 1/4 | 1:41 | 6:44 pace (second pick up) |
| 2 1/2 | 1:57 | 7:48 pace |
| 2 3/4 | 1:59 | 7:56 pace |
| 3 | 1:42 | 6:48 pace (third pick up) |
| 3 1/4 | 1:57 | 7:48 pace |
| 3 1/2 | 1:55 | 7:40 pace |
| 3 3/4 | 1:39 | 6:36 pace (fourth pick up) |
| 4 | 2:19 | turn around segment; walked; took Joan's phone call |
| 4 1/4 | 1:34 | 6:16 pace (fastest pick up) |
| 4 1/2 | 1:54 | 7:36 pace |
| 4 3/4 | 1:54 | 7:36 pace |
| 5 | 1:41 | 6:44 pace (sixth pickup) |
| 5 1/4 | 1:58 | 7:52 pace |
| 5 1/2 | 1:58 | 7:52 pace |
| 5 3/4 | 1:40 | 6:40 pace (seventh pickup) |
| 6 | 2:01 | 8:04 pace |
| 6 1/4 | 2:05 | 8:20 recovery pace |
| 6 1/2 | 1:40 | 6:40 pace (eighth pickup) |
| 6 3/4 | 2:12 | 8:48 recovery pace (short walk) |
| 7 | 2:00 | 8:00 pace |
| 7 1/4 | 2:10 | 8:40 recovery pace (short walk) |
| 7 1/2 | 1:51 | 7:24 pace |
| 7 3/4 | 1:40 | 6:40 pace (final pickup) |
| 8 | 2:04 | 8:16 cool down |
Just for yuks, I mapped out the full lake circuit, marking the quarter mile posts. I always seems to lose track of where I am on the lake while I'm zigging and zagging through the coves. Today's run began at the first 1/4 mile post since I walked/stretched my way through the first 440 yards before starting the clock. I was about halfway between the 3.75 and 4.0 posts when the clock reached 30 minutes and I turned around. I finished, retracing my steps clockwise, finishing at the 0 marker, for total of 8 miles.
Very enjoyable workout. Tough in spots and feeling a little stiff now, later in the day. With a 3-mile recovery run tomorrow, I'll have 33 miles for the week on 5 days running. I wonder when the last time was I broke 30?
1 comment:
That looks awesome
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