Brick PR / Exploring running paces

Today I did one of the two brick workouts I have planned for "Steady Sunday". After 90 minutes on the bike with Matt Wilpers, I swapped over to the tread and chose a 20 minute 90s run with Becs Gentry. The run started off with Intergalactic by Beastie Boys. Something about that song at the moment just got the run started right, and I ended up PRing my run!

I am still new to my Tread+, and still figuring out my running abilities, so it is exciting to have these moments where I learn that I am stronger than I think I am. Something similar happened earlier this week when I did my first intervals run. The run had intervals at 1/2 marathon, fast run, tempo, 5k, and 1 mile pace. The idea is you run at your pace for those different races for a set period of time. Seeing as I haven't run any of those races recently, I have no idea what my paces are, so I was mostly winging it. You know I am aiming for a 5k in under 30 minutes, so I used that mainly as my base.

Here is what I did:

Mile 6.5-7

5k 6.2

Tempo 6

Fast run 6.2

Half marathon 5.5


The run ended with the 5k pace for 3 min and then the mile pace for 3 miles. As I got into those minutes I saw that a PR was within reach, and so I started pushing to try and get it. I didn't get it but I did learn that I had A LOT left in the tank, which got me thinking about trying this run again in the near future but with faster paces. Next time I am going to try:


Mile - 7

5k - 6.5

Fast run - 6.3

Tempo - 6.1

Half Marathon - same, 5.5


So I will try that same run again probably next week and see how it goes. It is fun to explore these new speeds because when I ran before, I was a steady eddy at 5-6 max on the treadmill, so be above that for blocks of time is pretty exciting. 


Update on my intentions for March:

- 6 blue dots - got it this week!

- Decrease screen time to 3 hours by end of the month: I was down to 3 hours 17 minutes this past week. I started the week strong and as it went on I saw my screen time ticking up there, so good progress, and still work to do. 

- Steady Sunday - 90 minute PZE followed by 20 minute run


That's all for now really. It was a pretty standard week overall! Have a great Sunday everyone!

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