Running on My Own

Day 2 with no update from Coach Mike, so day 2 of choosing my own workout. 

I'm certain the prescription for today would have been a light and easy recovery run of maybe 30-40 minutes, or even a no-run day with some sort of cross training instead.  So that's what I set out to do.  But since the rain has let up and the sun is actually out, I wanted to get off the treadmill and go for a jog outside.  I figured I'd just follow my nose, keeping at an easy pace, and try to be back in 40 minutes.

I ran with my Nike+ and I started out on an abbreviated route I'd run before.  I knew there'd be some hills, but I could stay within my training goal and just not challenge them.

Post run analysis: I ran too briskly.  The Nike+ is just a little bit off, crediting me with more distance and quicker pace than I actually run.  I measured the route I took on MapMyRun to be 5.6 miles.  Nike+ dead reckoned it to be 5.9.   That's around a 5% error.  I guess that's not too bad, but the difference in pace is large for training purposes.  With the Nike+ distance of 5.9 in 46 minutes flat, that's 7:48 per mile.  In actuality, 5.6 miles in 46 minutes is 8:13.

Either way, that's too quick a pace for an easy day run; at least for me.  That's closer to what my tempo runs should be, which is almost what I unwittingly did today.  I shouldn't be afraid to just jog.  I think my ego takes over and I don't want to be out toodling along, especially if I encounter other runners on the trail or road.  

I made mental notes of where I was at each 10:00 split, and using that info, I can get a general feel for how my pace was adjusting during the run:

At 10:00, I'd gone 1.22 miles for an average pace of 8:12.  Mostly flat and downhill.  HR was 70-75%.

At 20:00, I'd gone another 1.24 miles for avg of 8:04.  This included a long, gradual uphill, so I obviously pumped a little more on this segment.  I was also heading into the on-shore winds, exposed to the coast.  HR was 80-85%.

At 30:00, I'd covered another 1.17 miles, slower avg pace of 8:33 which is closer to target but still too fast for the run objective.  Interesting, because this segment was mostly downhill with only the last few hundred yards gradually turning upward.  HR steadied at 80-85%.

At 40:00, I had covered 1.26 miles, quickening to 7:56. This about 50% flat and 50% uphill, and I could have sworn I jogged easy during the flat portion.  HR was 85-90%.

The final .71 miles is almost all uphill, including the steepest portion of the route.  It accounted for the last 6 minutes of the run, figured to be a pace of 8:27.  HR at 90%.

In the final analysis, I did 5.6 miles in 46 minutes (with maybe 12-15 minutes total uphill time) for an average pace of 8:13 and an average HR of 82% max.  No stiffness or knotting in either calf, but left ankle is unsteady and still a little sore.  Weather was cool, partly sunny and a little breezy from the west.  I felt okay, but if tomorrow's going to be a heavier day, I might have dipped into my reserves and shortened my recovery just a little too much.

We shall see.