Suck it, expectations!

[Day 134]

Lol I think I'm better at tempo runs than I am at intervals. Or maybe I'm just better at working out when my stomach isn't pissed off at me? Who knows. I had a great run today. Was expecting it to be tremendously horrible because the set was tough, but it was actually super great. Numbers first, then thoughts.

Today's Workout: Tempo run, 1.5 mi WU, 4 mi @ HM pace (8:10-8:25), 4 mins recovery (under 11:00), 1 mi @ 10k pace (7:35-7:50), WD (should've taken a longer WD but really didn't want to so...yeah...)
Summary: 7.53 mi, 1:06:01, 8.46 pace, 180 spm average (!!!!!!!!)
Interval Splits:

• WU: 1.5 mi, 14:33, 9:42 pace
• 4 mi @ HM:
• 1-2: 16:40 (8:20 pace), 105 ft gain, 10 ft loss
• 3-4: 16:30 (8:10 pace), 66 ft gain, 125 ft loss
• Recovery interval: 4:00, 0.41 mi, 9:43 pace
• 1 mi @ 10k: 7:42 pace
• WD: 0.62 mi (loooooool), 6:46 (loooool), 10:54 pace

Hit Rate: 8/8 (100%)

Notes/thoughts:

• Little bit of anterior knee pain in the R leg, probably related to the fact that my IT band on that side is really tight, but it's okay b/c I'm taking 2 days off from running (probably gonna ride my bike tomorrow and I'm also hitting up the gym with a friend who wants to get into lifting) over the weekend and will be sure to do lots of stretching and maintenance stuff to get that fixed up.
• Mile 2 of the 4 mi tempo was rough. It was mostly this long protracted low grade uphill and I was thinking that if I had to maintain that effort for another two miles I might die. Turns out it made the rest of those miles feel like cake because yay subsequent net elevation loss! Lol
• My brain is definitely adjusting its definition of "pick it up" pace. Like HM pace used to feel insanely fast to me and now it feels sort of just like generic quick running. Gotta focus to stay there, but not as destructive as it used to feel. 
• The 1 mi interval started off really great. The first like 1/4 mile-ish of that was fast and fantastic and then things started to gradually fall off. It's kind of like swimming I guess, the third leg is always the hardest, b/c the third 1/4 mile of that was bad. And then it was like, DON'T FALL OUT OF THE PACE RANGE RUN JESS RUN for the last bit so it all turned out fine in the end, but uh trying to figure out what a consistent 10k effort is is something I'm gonna have to work on.
• I didn't walk the recoveries! I walked a little bit after the 10k effort, but even then it was a tiny bit before I was back jogging again. I just didn't feel as generally wrecked by this run as I had been feeling after the last few fast runs, which is good. My stomach cooperating had a big role to play in that I think.
• The crazy thing is, I'm here like, omg I did so awesome yay! And then I look at next week's workouts and obviously they get harder because that's what workout progressions do and I'm back to freaking out. xD But not in a bad way. I actually felt really confident going into today's workout because I felt really good on yesterday's easy run and so I had faith in the ability of my legs to do what had to be done, which was nice. I'm going to try and carry this momentum forward into next week so I don't spend all my time cowering in fear of upcoming workouts. It'll be tough but I think I have it. And I'm getting back in touch with my inner age group swimmer who is all like "tough things are the funnest things to do ever!" and half of me is like "yeah!" and the other half of me is like "who is this crazy chick and why are we still friends with her?!" Lol crushing workouts is/are immensely satisfying though, I'm pretty lucky I get to do this in my free time. 

Work work work work work for the rest of the day now, followed by the screening of our med school class show!!!!!! Just listen to this awesomeness: click here. So pumped! Happy Friday everyone!

Much love,

Jess