Greetings!
Third week of transition to the spring season. Yet, two runs only (both workouts), the rest was cross-training.
Mon – 1:12 on an arc trainer, incl. 40 min sub-LT by effort
Tue- off
Wed – AM: 0:50 on road, incl. a 6K tempo @4:13 min/km (~6:48 min/mi) pace. PM: 0:46 arc and elliptical trainers, easy.
Thu – 1:08 arc and elliptical, incl. 3x5 min moderate by effort (arc)
Fri - 1:12 arc and elliptical, incl. 4x5 min moderate by effort (arc)
Sat – 0:55 elliptical, incl. 3x4 min moderate
Sun – long intervals on road. Tried to stick to a 10K pace as I feel it now. 15 min warm-up, then 2K/8:13 (HR 144 and then 106 1 min after), 4 min walk/jog, then 3K/12:22 (HR 146/114), 5 min walk/jog and again 2K/8:17 (HR 149/116), 15 min cool down. Average pace (fast segments): 4:08/km (~6:40/mile).
Feel a bit frustrated with both tempos. In February and March, managed to increase (cross-)
training time by some 20-25% (vs. the same period in 2023) and expected to have problems with speed in spring, but better endurance after switching to run. But it looks opposite: short intervals (500 and 1000 m) are run exactly at the same speed as a year ago, but tempos (both continuous and “broken”) are considerably slower (by 7-8 sec/mi). “Father time” strikes (will be 66 soon) or maybe (and hopefully) just more time is needed to convert winter mileage into speed?
Happy and injury-free running to all!