Well, this was the last opportunity to use a run to do any of the rebuilding I was talking about yesterday. It was an interval session, designed to feel the higher pace after many weeks away, flush out the legs, and hopefully set up some super-compensation over the next few days. All told it's a short run, just 5 miles, but with 3 intervals of 1200m at T-pace, with 400m recovery (or 0.75 miles on, 0.25 off when using the treadmill).
All told, it actually felt pretty good. I'm down to the tail-end of my cold. My heart rate wasn't super-elevated during the hard efforts (actually, it was about where it should be after a number of miles at M-pace), and during the recoveries it went back to high 140s (top end of E-pace). It felt really good to pick things up like that. My breathing was consistently 4-4, except right near the end of the last interval, when it naturally shifted to 3-3 (I was able to force it back to 4-4, but it took more concentration).
Now we're down to the last few easy runs to keep the legs fresh, and some big runs this weekend.
Run: 5 miles, w/ 3x1200m @ 8.4 mph, 400m @ 6.8 mph
Right on!
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