Between getting bumped from Goddess' sprint workout and falling back from the stomach flu and a minor back spasm, I think I fell back in line with my original training schedule.
Last night, I ran a seven (7) mile tempo run:
One (1) Mile warm up starting at 3.5 up to 6.0 mph
Five (5) Mile tempo at 9:13 minute miles (6.5 mph)
One (1) Mile cool down starting at 6.0 to 3.5 mph
It was tough keeping the heart rate at 85%. It was mainly between 87 and 89%. Well, until I lost 32 ounces of water from my bottle when I had one mile left in my tempo run. My water bottle fell off the holder, rolled over the treadmill belt, and splashed out the remnants all over the gym floor. Simply glorious. Strangely, my heart rate fell back to 85% when it took a tumble. Maybe it was a sudden kick of endorphins or adrenaline that relaxed me a bit?
I had fully intended on cleaning it up AFTER my workout, but a friend of mine saw the whole thing and cleaned up most of it before a staff member came over with a mop.
Next week ... speed work.
Yip. Ee.
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