View Workout (Anthony Belber)

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A little turnover can go a long way

November 19, 2014 (Afternoon)

Exercise Type: Run

Weather: 36, and a slight breeze

Comments:
Left the faculty meeting early to drive to Bethesda to get another screw out of another tire (2nd in a week!). Passed through Spring Valley on my way. Left the car with the shop in Bethesda at 4:30 and ran along the Crescent trail to the mile marker just north of the Dalecarlia tunnel. Stashed my sweatshirt, phone and money behind a log near Bronstein's house. Began pick ups at River Road. Intended to do 4x2 min, then 4x1 min with 1 min recoveries between everything.

Actual workout was 3 min jog to Crescent, 7:00 pace along the trail to River Rd with two striders mixed in, 2x2min downhill. (even with the 1 min recoveries, I was averaging 6:05 pace.) I got tempted to run a full half mile so I could find my pace, so I ran marker to marker in ~2:45, then turned and jogged north for 1:15 and proceeded to run 5x1min (having talked myself into the fifth one when I felt I needed a "gift.") The mile pace going uphill was more like 6:50 when I had equal jog and pick ups, but the final 800m was 3:05 when two of the minutes were pick-ups. Collected my belongings and jogged at 8:10 pace north to East-West Highway and turned back to the tire shop. All in all, i was pleased with the workout. After feeling so sluggish and discombobulated yesterday, it was nice to feel fresh and fairly quick today. I clearly could have cranked out many more intervals at 6:00 flat pace, but I need to keep working on this turnover stuff. If I can just get one more day up on my toes, I might be able to get to the point where 6:00 doesn't feel like my perma-pace for 1600-10km. Pleased by how easy it all felt, but reminded how hard it is to want to go fast... had to consciously get up onto toes and stay there when I wanted speed.