03.03.2020 Thinking of Tuesdays...

Ya...I crushed the run this morning in 43 deg F too.  Training Peaks listed that I achieved 5x new Peaks.  Strava didn't list any PR's though. It was a good run day.  The best of the year?  Possibly...why not?

My Z2 running pace has been plateaued at about 7:03 min/mi for the past 2-1/2 years.  So...on these cool mornings when I am feeling rested I have been trying to run at a 6:50 min/mi pace.  I have been able to hold that pace steady for about 1/2 miles, then I start to fatigue and can't hold that pace at an even effort. 

I also have been doing some run-walk-run workouts.  Some people sware they are faster if they take walk breaks than if they run continuously.  I have done a few back-to-back days on the same course to see which way is faster for me.  If I am going to walk for 30 seconds every mile like the plan calls for I have to run at a 6:30 min/mi pace then walk for 30 seconds to keep at the 7:03 pace.  So to hit the 6:50 pace with the run-walk-run this morning I was doing 6:20 min miles followed by 30 seconds of walking.  It was fast and my calves are now feeling it.  I did a total of 9 miles this morning with 1 mi - WU, 7 miles at 6:50 min/mi pace, and 1-mile cool down.