My main goal for
tonight's workout was to get my heart rate up while allowing myself to recover from
Sunday's long run. I think the 3 x 1 milers were perfect for allowing me to do that. We started at about 100 St. along Central Park East and made our way to Tavern on the Green, the marathon finish. My legs felt heavy with my warmup jog to the workout so I started each of the miles easy and picked it up the last 600 meters. Surprisingly, I felt fresh during each of the repeats and found the pickups pretty easy. My times were 6:37, 6:01 and 6:11. Needless to say, I was pleased with tonight's results. My HR hit 188 on the last repeat. That was also a nice confidence boost since I did not feel that I exerted that much energy.
| 1 | 00:24:20 | 2.68 mi | 09:04
| 126 bpm | -- | 294 C |
| 2 | 00:18:10 | 2.28 mi | 07:58 | 130 bpm | -- | 240 C |
| 3 | 00:00:25 | 0.01 mi | 31:43 | 170 bpm | -- | 4 C |
| 4 | 00:06:01 | 0.98 mi | 06:07 | 172 bpm | -- | 99 C |
| 5 | 00:01:49 | 0.15 mi | 12:20 | 143 bpm | -- | 15 C |
| 6 | 00:06:11 | 1.01 mi | 06:06
| 177 bpm | -- | 103 C |
| 7 | 00:22:27 | 2.27 mi | 09:52 | 146 bpm | -- | 240 C |
The next eighteen days are crucial for doing the race in the right mental state. My weekend long runs won't be so long (20 & 13), but my midweek runs will be incorporating speed and strength again. This means intervals and hill repeats.
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