Tuesday, February 5, 2013

Half-Marathoon Boot Camp: Workout #4

2.5-3 mile w/u
Target: 13k wave alternating every k between 3:30/4:00 (5:37/6:25 mile pace)
Actual: 3:54, 3:31, 3:56, 3:32, 4:00, 3:29, 3:58, 3:29, 4:03, 3:34, 4:03, 3:32, 3:56 = 49:02
(6:04 mile pace for 8.1 miles)
1 mile c/d
Total: 12 miles

While not nearly as fast as a similar (actually, harder) workout I did pre-Philly, I was still relatively pleased with this session. In fact, had I chosen to start and finish with an "on" segment instead of a "recovery" one, the overall time and resultant average pace would've been much closer to that previous effort. But with temperatures not even cracking the 20-degree mark this morning, Jordan and I agreed it made sense to ease into a rhythm rather than attempting to hit 10k pace right from the gun.

Overall, I'd deem this solid but not extraordinary. My body is understandably tired from the (self-prescribed, self-imposed) boot camp, which makes workouts like this just seem like a grind. I have to remind myself that a month ago I wasn't doing much more than jogging around, and here I am finishing my fourth workout of the past week. Quality and quantity have both taken a big leap, and I'm pleased that my body is holding up well, if not necessarily setting any new speed records. Yet.