Cruisin' Tuesday

First, a quick recap of Sunday's long run: After the 5K race on Saturday, followed by a long drive home and a late night, I was somewhat nervous about how 25K/15.5mi was going to feel bright and early Sunday morning. Even as I headed out the door, all I could think was 'This is the last thing I want to be doing right now.' Fortunately I had some awesome people waiting for me, and they made me feel better immediately. I set out with three others from my pace group and the conversation flowed as the miles ticked by. The air was cooler and less humid than it has been; along with a nice breeze, it felt just about perfect. One of our runners had left cold water and some candy for us around 16K, which gave us a nice boost to finish strong. I found myself expecting to wear out, but surpriginly felt great all the way to the end.

25.5K/15.8mi in 2:26:29 - 5:45/KM = 9:15/mi

After a night of tossing and turning, the alarm came early this morning. I decided to shake things up with Cruise Intervals this week instead of the usual Tempo Tuesday.

If Sunday felt cool, today was downright frigid at 16C (61F) with no humidity. How refreshing to feel a chill in the air for a change!

The workout: 5 x 2000m at 5:00/KM (8:03/mi) or faster with 45-second recoveries


3K warm-up in 18:39

Set 1 - 4:55, 4:58

45-second recovery jog

Set 2 - 4:59, 4:52

45-second recovery jog

Set 3 - 4:59, 5:00

45-second recovery jog

Set 4 - 5:00, 4:56

45-second recovery jog

Set 5 - 4:59, 4:47

Average interval pace - 4:56/KM (7:56/mi)

I felt good throughout and feel confident that I'll be able to tackle a continuous 10K tempo run in a couple of weeks. If only the cool mornings would stick around!

Have a great Tuesday!