Run > Steady-State

Split Summary
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1) 1.29m - 10:01(7:47/m) 126cal 7.71/9.48mph
2) 1m - 6:07(6:07/m) 88cal 9.82/10.33mph
3) 1m - 6:00(6:00/m) 96cal 9.99/10.35mph
4) 1m - 5:51(5:51/m) 94cal 10.26/10.56mph
5) 1m - 6:03(6:03/m) 98cal 9.91/11.04mph
6) 1m - 5:50(5:50/m) 98cal 10.28/11.37mph
7) 0.02m - 9(5:45/m) 1cal 10.43/10.25mph
8) 0.68m - 5:00(7:20/m) 70cal 8.18/10.29mph
9) 1m - 5:04(5:04/m) 94cal 11.83/12.8mph
10) 1.27m - 10:00(7:54/m) 124cal 7.6/12.75mph

10 min warmup. 30 min steady state (5.02 miles, 5:59/mile avg). 5 min jog. Hard mile in 5:04. 10 min cooldown. Steady state on gravel shoulder, hard mile on asphalt. Yay, a really good workout. I mean this had a lot going for it, took yesterday really easy and that was the day after an easy day, shook out this morning, and weather was gorgeous on this, temps in the high 60s and a beautiful sunny afternoon. Anyway, steady state wasn't amazing tbh, was kind of bouncing around on the pace a lot and didn't really lock in to a good pace for a while. But still, only a bit slower than the causeway steady state from a few weeks ago and felt a lot better too, first 3 miles felt super light, 4th mile after the turnaround wasn't great & legs felt a little heavy, but the 5th mile was pretty easy again which was good, though tbf this was also ten minutes shorter than that effort so perhaps would've felt similar by the end. But anyway, after the steady state, jogged 5 minutes which were fine, and then went right into the hard mile. Was kind of nervous about my ability to sustain a fast pace, but it was fine. I should note that about 10s in to the hard mile my fucking shoelace came untied and I had to stop for maybe 20 seconds to tie it, and I thought about restarting the mile but the adrenaline was going and I ended up just going after it, but tbh that probably caused the mile to be slower not faster anyway. But anyway, got out pretty well, around 5min pace for the first quarter mile, second quarter mile slowed way down, though also on the gradual uphill, and then worked it down the second half to finish strong in 5:04. And tbh that mile was what made the workout, because honestly it was a hard effort and I'm not sure I could've really gone that much faster, but it didn't feel 100% all out, was after a 30 minute steady state, in trainers, solo, and in August when I haven't really done any hard interval workouts (beyond that failure of a 6x3min). So I figure I could extend that pace out to at least 3k in a race setting, probably a bit longer right now which is great. Obviously missing 4 days next week is gonna decrease my fitness a bit, but this has got me excited about the fall, evidently I can get in shape off low mileage/inconsistent training so if I can put in 50-60mpw regularly with workouts I'd like to think I could run mid 15s for 5k or equivalent. I mean knock on wood I'm able to do that, but also knowing I can be fit of inconsistent training means I should be cautious with injuries because I can't be fit off no running really. First long entry in a while, but this got me excited and definitely lit a fire under me for the first time in a bit, was gonna be my last workout at home but may do a little 8 lap lane 8 tempo on saturday just for another metric of fitness since I'm feeling fit rn. Also big double today, almost 12 miles.