Graham, Record breaking week, now is that a bluff or do I have to up my mileage.
This winter is one of the worse on record for continuous low temperatures. Normally by now we have had a number of weeks with above zero temperatures. I enjoy the typical Canadian winter but not this year. My biggest issue has be the wind, it has just not let up. Many people go south, they just get in their cars and drive for a couple of days and they are there.
Still unbelievably cold for March, -16c, but despite that or in spite of it, I did my hill session. 12k with 3x5 hill sprints in the middle. Still the same problem not trying hard enough although it feels hard when I am doing them.
One of my teeth is complaining about the cold air so it looks like a root canal is on the agenda for the near future, yuk.
Tracey, You were very consistent in your pacing apart from the last 5k. I suffered from this in some of my early halfs. I found a way to fix it if you are interested.
Graham, I am not too sure that it is all in the definition, although I know what you mean. My workout today turned out to be a tempo run on the treadmill. The objective was to run 6k at a tempo pace that is keeping my HR around my LTT. I could have run much faster but I would have redlined and that was not the objective so I finished feeling that I could have run longer and faster.
Here is my HR profile and as you can see I was close to red lining.
My pace was consistent as you would expect being on a treadmill
Graham, I think it depends on what you want from your speed session. When I do a tempo run I feel I get the maximum benefit by running at or slightly above my aerobic threshold. I seem to progress my ability to hold pace for longer by doing these. When I do VO2Max session which are typically short intervals, they have to be all out or I will not reach my VO2Max. I do not do these very often as I seem to do more harm than good. 30 years ago these would be the main staple of my speed work. In trying to build up my stamina I do longer intervals 1k or 1 mile. I tend to do these at or close to my intended 10k race pace. I do 400s mainly to get my legs use to the idea of moving a lot faster. I have to be careful with these as they are typically faster than my 5k pace and can result in sore legs. These days, I find the biggest issue is avoiding injuries and trying to keep my legs from becoming to beat up.
I know I could not handle hitting a hard race pace twice a week, something would fall off. With my current weight loss I am definitely feeling more sprightly so at your weight it must feel like you have wings.
Columba, Weather breaking probably means single digit minus rather than double.