Wednesday Night ... err Thursday AM's Run

I asked the question, "If you get in your workout before the sun completely comes up, can it be counted for the day it was supposed to happen?"

The answer came back, "Log it as Thursday morning and if you run tonight, take it easy. Probably should not run tonight, still take Friday off and run a stronger RTW." Well, Friday is a travel day and I'll probably do something with Waverly Friday night anyways once I get home.

All day Wednesday here in Vancouver, it was rainy and coming down fairly steady after dinner (nice salmon sandwich) when I made it back to the apartment around 8:20 p.m. And the workout called for some sprints. I was kind of concerned trying to "comfortably sprint" in the rain, plus I didn't want to do the workout on the treadmill, which I hate.

So I tucked it into bed early and was out the door around 5:30 a.m. this morning on Thursday

Wednesday's schedule called for: "4 - 6 miles. 10:15 per mile pace with 3 x 20 second strides every 5 minutes beginning at 10 mins." It also said, "Aerobic run. RPE: 4. This is somewhat strong, around 80%."

I was out for 1:01:27 on my watch and with some inclines - steeper than yesterday (up Davie St. from Denman, if you know Vancouver) in the last 15 minutes. My guess will be about 5.5 miles when I map it later in the office. It is hard to run in Vancouver's Central Business District without encountering an incline somewhere.

So there were four (4) scheduled 20-second sprints. I felt real strong on all of them except the last one. (Well, the last one before I added a fifth one myself.) The first three probably lasted more like 30 seconds since I didn't have my watch set to beep or anything, but the last one was just barely over the 20-second mark. I was ready for it to be over.

While I was running, I thought a little bit about the goal at hand - 4:30 - but I quickly told myself that I had 78 more runs to worry about getting through before I could think about whether or not I had a shot of making it. A lot of it is about the work and preparation, but some of it still has to do with shedding a little weight or continue converting it to muscle that doesn't inhibit whatever it is that I call speed. :)

(Update) Here's the route. 5.919 miles over 1:01:27 for a pace of 10:22. Just a tad bit off the goal pace of 10:15, but the goal pace may not take into account that incline on Davie!