3M warmup, then 6M tempo in 36:08, 3M cooldown. I happened to win the “race,” which my GPS indicated was well short of 10k. Conditions were windy and chilly, but it was a beauty of a morning. I’m not sure what my splits were, but I know I was faster my second half. I didn’t feel like I got into a groove until around 4M into it, which was when I started to see some faster paces on my watch. Still a good solid effort, even if I am a bit disappointed to find it isn’t easier to hit faster paces.
Ran a nice cool 8M tonight, and even managed to keep it under 7:00 the last couple of miles, which is a first in a while. Probably has something to do with the chilly weather that blew in to SC this afternoon. Listened to the new Lupe Fiasco album on the run…pretty swell. Could have done without the auto-tuning and some of the guest singing is a tad excessive, but underneath it, his rhymes are still on point and challenging.
Tomorrow should be sweet. There’s a 10k on base, and I’m going to run it as a long tempo. For some reason I feel like it would be a small miracle if I could hold 5:50-6:00 pace. Criminy. I need to get my head checked.
Took yesterday off, which may not have been a great idea, considering how sore my calves and hammies were…but it was my birthday and it was nice to relax with Jen and the pup.
This morning: 2M warmup, then Big 10 from 1-10 with pullups, burpees, and situps; then KB/Row complex of 3 rounds of 5x44lb KB snatch each side + 500m row; then stability movements (5xsquat standing on balance ball, and resisted foot strike motions.
Going up instead of down on Big Ten was tough. Good to know…
Matthew Komatsu 