Workout Wednesday: Long tempo and pick-ups

I can finally write a snazzy-titled “Workout Wednesday” post!  My workouts are always on Tuesdays and Fridays, but I shifted my schedule to accommodate work. 🙂

Anyway, today marked the first workout back; it’s been almost two months since our last workout, so this was a great shock to the body.

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The workout: 3 mile warm-up, drills, 30 minute progressive tempo, 3 minute recovery, 4 x [60 seconds hard, 60 seconds easy], and 2-3 mile cool down.  I asked my friend to keep me company, which he did– major props because not many people would voluntarily run an 11 mile workout without having to!

We warmed up for three miles on the canal towpath and then did dynamic drills.  Due to completing my leg lift yesterday, it took awhile for my glutes and hamstrings to quit complaining!

The goal for the tempo was to keep it kind of conversational for the first half (~6:40s) and progress through the second half and hit the low 6:00s.  However…we started a little fast (around 6:15 pace).  We ran the entire tempo into the wind.  He struggled a little in the first half, and I struggled a little in the second half, but we were able to work together and finish 4.6-4.7 miles in 30 minutes for an average pace of 6:22.  Afterwards, we did 4 x [60, 60], and my legs couldn’t quite remember how to turn over quickly. 😉  We then cooled down for 2 miles for a total of 11ish for the day.

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Post-workout lunch: homemade kale pesto penne, steamed green beans, broiled fish, tomatoes, freshly grated Parmesan cheese (I also grated my hand while grating the cheese, so that was pleasant), tomatoes, roasted Brussels sprouts and carrots, and unpictured 2% lingonberry & strawberry Siggi’s, as well as orange Nuun.

Overall, the first workout back went really well!  The weather was windy but otherwise beautiful, the canal was scenic, and I’m happy to have had a great workout partner.

 

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