This week, I had a full week of training and travel for work. I was at our semi-annual scientist geek fest in Bodega Bay, CA Monday through Thursday, where we spent the entire time sequestered in little cubby holes writing our brains out about the latest conservation science issues we are working on. It sounds all nice and relaxing, but it is very hard work. I always leave these events exhausted. My daily run is truly a highlight while I'm there, giving me a chance to get out into the fresh marine air and spend some time not thinking about writing. I ran 9-10 miles each day on Tuesday and Wednesday in Bodega along the harbor shore and then up onto Bodega Head where there are some newly constructed trails that circle the head. My legs got in lots of good hill work those days.
Thursday night, when I got home, I did my track workout. It was much warmer this week than last for a very similar, but slightly harder workout. I ran 12.25 miles total with 2 x (1600/1200/1600) with 4 minutes jog rest between reps and 7 minutes jog between the two sets. The workout called for 8k pace, but I decided to try to hold the same pace as last week's 10k-paced workout which was 5:55-6:00. My guess is that I would not be able to hold 6:00 pace in even an 8k right now in warm conditions. In fact, The Good Book (Squires and Lehane) says this about this particular workout: "This workout is aggressive, but don't hammer yourself excessively." Well, honey badger probably would have hammered excessively, but I decided not to. Nonetheless, I averaged 5:58 pace for the reps.
Friday, I was tired. I did my 8 mile run and felt pooped the whole time. Luckily, the day called for an 8-mile recovery run and I needed it. I am closely following the Squires plan in terms of pacing for my non-workout runs. He has three different paces for these runs:
- recovery pace = heart rate between 120-140 (>8:15 pace for me)
- easy pace = < 2 minutes per mile slower than 5k pace (7:50-8:00)
- relaxed pace = ~2 minutes per mile slower than 5k pace (7:30-7:45)
On that note, my next post will elaborate more on why I'm jumping on the bandwagon and going minimalist with my footwear. I haven't started this yet, but I have a plan. Of course I have a plan. In the mean time, if you haven't read The Science of Sport post about this or Camille Herron's account of her switch to minimalist running, you might want to.
Honey badger don't wear shoes. Honey badger don't give a shit.