Running log for Monday, March 5th

Took a mix of advice from some running friends.

Since my attempt to convert the treadmill to metric failed, I became frustrated and just started running at 6.4mph which equates, as I later found out, to about 5:50/km.

So I figured since I'm not doing intervals, I'll try the Frog workout again. Since I'd already started at my long run pace it was too late to start slower so I decided to increment at a slower rate 0.2mph every 2 minutes (instead of 0.3 as the workout suggests).

This way I didn't get to 5:00/km until 10:00 in. At the end of 20 minutes I set it to 4:26/km and was still feeling pretty good.

Coming up on 26 minutes (at 4:14/km) I was pretty sure I had another 2 minutes in me. Increased to 4:08/km and was able to finish the 2 minutes, increased again to 4:03/km and I think I gave up too early. I wanted to go at least 1 full minute, but I bailed almost right away, I think since, I'd set a goal to get to 28:00, once I'd done that my will to continue evaporated.

So I'd call it a successful workout. I sure needed one!

Paces per 2:00 increment:
00:00-02:00 5:49/km
02:00-04:00 5:39/km
04:00-06:00 5:29/km
06:00-08:00 5:19/km
08:00-10:00 5:10/km
10:00-12:00 5:02/km
12:00-14:00 4:54/km
14:00-16:00 4:46/km
16:00-18:00 4:39/km
18:00-20:00 4:32/km
20:00-22:00 4:26/km
22:00-24:00 4:20/km
24:00-26:00 4:14/km
26:00-28:00 4:08/km
28:00-28:15 4:03/km