Tuesday speed

BIKE: 26 miles in 90 mins, 3x12 mins (3) at 80-84%. Didn't use HR. Morning.

RUN: 5.75 miles in 50 mins, 5x800m at 10K pace (3:30-3:40/800). Evening.
1st 800: 3:31 ave HR 153
2nd 800: 3:36 ave HR 151
3rd 800: 3:34 ave HR 145
4th 800: 3:40 ave HR 153
5th 800: 3:39 ave HR 152
I wasn't exact on the times, they are a rough estimate.

The morning spin was done indoors so as to be able to maintain a steady interval over 12 minutes. As much as I hate riding indoors in the summer, it's kinda a necessity here.

This was the first night of BRR speedwork for me. I almost didn't go! Once again I was finding excuses--tummy not up for a hard workout, the training plan says an easy 55 mins, my ankle has been clicking out of place again...wah wah WAH. EXCUSES! But I knew a part of me really wanted to go since I whipped through work so I could get out early.

It is a form of punishment, one with a delayed gratification. I won't be faster tomorrow, or Thursday, or this weekend. In fact, tomorrow I'll be sore and slower on the bike. But I'll be faster in a few weeks. And even faster if I keep going back for more, Tuesday after Tuesday. Breaking down the body a little bit each night so as to build it back up again stronger.

My goal 5K time is anything under 22 mins. Wow, specific! My PR is last November's 21:55 which I did out of training, so I was fully recovered and doing very low hours. I don't think I could hit that time again right now, but who knows? So that goal time puts me in Group 3, the 21-23 min goal group. The 800m's were supposed to be at 10K pace and finished in 3:30-3:40. (Since I don't have a specific 5K goal, I don't have a specific 800m goal). This is odd to me, cuz there is no way I could do a 10K at that pace--it works out to a 7-7:20 min/mile pace! I do the 6.5 miles on Thursdays at 8:10-8:20's and I'm hurting afterwards, how could I do a 10K on 7's? I'm not sure how the running calculator thing works, but the pace tonight was challenging yet do-able. So it's probably right.

I was comfortably placed in Group 3, running in the middle of the pack. I might have been able to do 1 or 2 800's with Group 2, but certainly not all 5 of them. What are my limiters for running speed? Watching the other runners around me is a fun comparison. The guys seem to cover more ground/stride than I do, they make it look easy! While running in the pack, I test different techniques to see if I speed up or fall back. I try to "lean forward" at the hips, but all that does is stiffen my upper body. My arms are bent, and I'm working on not crossing my arms over my chest. I'm up on my toes and not over-striding. How is it the faster runners make it look so easy?!? I'm going to guess the cardiovascular fitness is key, and so is fast-twitch musculature. The first one I can work on, the second is a genetic blessing I might not have.

Of course, there is one very simple answer to How Can I Get Faster: Go to speedwork every Tuesday!