A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

Am I A 3-Sport Athlete Now?

Started from the Marquette Marathon start area in Ishpeming, and practiced chunking and pacing. Prescribed activity was 4 x 5k (even or negative splits) with a fast final kilometer. I had skipped one of the interval workouts earlier in the week to accommodate better recovery from the 20 miler.

So, I bundled those interval miles into this long run and the modified activity was: 0.55-mile W/U, 4 x (2-mile easy + 1-mile @ MP), 0.55-mile W/D. An added goal was to even/negative split each subsequent chunk OR in the very least, negative split within each chunk.

Unlike last week: the weather was conducive for running and I did not run out of fluids. Given the rain, non negligible winds and potentially slippery surface, I opted for negative splits within each chunk and use ME (marathon effort) instead of MP (marathon pace) for the fast miles.

Doing so earned me (8:45, 8:30, 6:45), (8:20, 8:10, 7:00), (8:50, 8:25, 6:50) and (8:40, 8:15, 6:50) for splits within each chunk AND 24:00, 23:25, 24:05 and 23:45 for each chunk - when rounded to the nearest 5th second. Went a little further beyond the planned turnaround point (6.55 miles) and missed a turn during the final fast mile. Quite pleased with the effort and the result.

Started the run a bit later than I would have liked (90 minutes of driving time + deer or other animals on da road in da dark). Very grateful for the opportunity to travel for a training run yet again and gain that much more familiarity with the course. Stopped once for photos. Very pleasant weather. Good outing.

--
Start: 08:41, 53/53 F, 9 mph NNE, 1.1807 kg/m3, 98%, 1022/970.4 mbar, Overcast clouds, UVI 0; Middle: 09:36, 54/53 F, 5 mph NNE, 1.1841 kg/m3, 92%, 1022/974.9 mbar, Overcast clouds, UVI 1; End: 10:30, 53/53 F, 10 mph NE, 1.1819 kg/m3, 98%, 1023/971.4 mbar, Overcast clouds, UVI 2; Air quality: 64, PM2.5

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A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

Am I A 3-Sport Athlete Now?

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