After accompanying my husband on part of his ride to work then doing some errands by bike, I decided on a gym workout. The drizzle was turing to rain so I armed myself with a treadmill workout from Runner’s World and walked to the gym. Once on the treadmill, I found a Mexican banda radio station, which conjured memories of a crazy Carnival week in Mazatlan, and began jogging. I stared out the window at the seagulls diving through the mist and pondered what exactly my 10k pace should be. I really had no idea since I’ve never raced with time goals, so I settled on a 9:30 minute mile. I backed off during the rest periods to an 11 minute mile but this actually felt more difficult on my knees. By the end of the workout, my legs were a little fatigued but maintaining my newly chosen 10k pace proved easy. My heart rate stayed below 80% the entire workout, which means I was working at a moderate and sustainable pace.
I stretched and did a little core work after the run. The backs of my shoulders are really sore from yesterday’s butterfly workout and my low back is tired. Will do more gentle stretching before bed…
the workout: 48 minute run, Runner’s World description below
The Broderick Crawford
This workout gets its name from its “10-4” pattern, a familiar phrase to fans of the old Highway Patrol TV series. Begin by warming up for 10 minutes, then run for 10 minutes at your current 10-K race pace. Jog very easily for 4 minutes to recover, then surge again for 10 minutes at your 10-K tempo. Recover for 4 minutes, and complete the workout with 10 minutes of easy cool-down running.