sunday:
i'd only scheduled myself to a 90 minute run today and with the rain falling on and off i ended up getting out for my run a little later than planned. on my drive down to the flatlands it looked like i had a window of opportunity weather-wise before the skies reopened and began dumping again.
the run started out rather unexcitably but after about 50 minutes running around 4:30 pace i decided to pick it and began running 10 minutes at 4:00 pace, followed with a 1 minute walk (trying to maintain some element of running form) and then straight back into 10 minutes at 4:00 pace (typical barry mcgee strategy). i kept this up for two 10 minute segments and then shortened them to down to five minutes with 1 minute walk. i felt great at the end running the last 5 minutes at quicker than 3:50 pace. sometimes you need to mix it up a little to make the run a little more interesting. i ended up thoroughly enjoying the run, feeling loose and relaxed running at a slightly faster than normal pace.
run stats:
3 loops of the river: 19.5 km in 1:27:30
avg pace - 4:29/km
avg HR - 148
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