This week was 64 miles of running, 1500 yards of swimming and 12 "miles" of pool-running -- training log is here.
I was pretty happy with this week, and pleasantly surprised by the pace I hit for the marathon effort segment at the end of the run. It was particularly amusing because marathon effort last week yielded 7:18 pace. But I guess that's the difference between the perfect weather we had today and the 15-20 MPH headwind I was running straight into last Sunday.
The only hiccup to the week was Friday's tempo on the treadmill, where I misguessed the proper speed to set for the workout.
By way of background - I prefer to run with an incline on my treadmill - I find that when I'm running on a flat treadmill my gait gets quad dominant; an incline forces me to use my posterior chain and push-up.
But the incline does mean that the same effort results in a slightly slower pace. And the fact that our home "studio" is about 70 degrees also slows down my pace for the same effort.
I usually run by effort outside, and on the treadmill it's fairly easy to run by effort when doing easy runs or progressive long runs. I just start very slow and then inch up the speed as I feel like it. But....when I'm doing treadmill tempos, I have to guess at what the right pace would be.
On Friday, I thought setting the treadmill at 9.1 MPH (6:36 pace) would be pretty conservative for a tempo workout of 5x1 mile tempo with 60 second jog. I'd start at that speed and then up it as seemed right. But it turned out to be too aggressive a speed. So I cut off the workout at 3x1 mile, which ended up being roughly equivalent to a 5K tempo in effort (I usually don't do 5K tempos because I find they're a bit short and fast to elicit the best response). I jogged for a bit, and then eased into what felt like marathon effort and did 2 more miles at that speed (which was 7:08 pace) just to get a little more high level aerobic work in.
Ultimately, not the workout I wanted to do, but I still got some good work in at near the targeted effort level, and I didn't dig a hole by forcing things. And interestingly enough - the effort and HR that got me 7:08 pace on Friday was the same that yielded 6:48 pace on Sunday.
It's always interesting to me how pace can be affected by so many things outside of the effort one is currently expending.