Weekend warrior

It's been over a year since I did my self crafted 5 mile speed-endurance bench mark work out, so last Saturday I decided to give it a go.

Wound up with a new PR for 5 miles, holding sub 20 minute 5K pace for the whole way.  Below is a breakdown of the segments along with the previous two times I ran the workout.

Distance	3/27/2021		3/19/2020		10/2/2019
1	0:06:29	0:06:29	0:07:03	0:07:03	0:07:24	0:07:24
.25   (1.25)	0:01:26	0:05:38	0:01:27	0:05:48	0:01:30	0:06:00
.25  (1.50)	0:01:44	0:07:03	0:01:50	0:07:20	0:01:57	0:07:48
.50  (2)	0:03:02	0:06:06	0:03:11	0:06:22	0:03:18	0:06:36
.50  (2.50)	0:03:33	0:07:09	0:03:46	0:07:32	0:04:08	0:08:16
1  (3.50)	0:05:54	0:05:54	0:06:15	0:06:15	0:06:43	0:06:43
.50  (4)	0:03:40	0:07:20	0:03:55	0:07:50	0:04:04	0:08:08
.50  (4.50)	0:03:01	0:06:06	0:03:05	0:06:10	0:03:21	0:06:42
.25  (4.75)	0:01:42	0:06:48	0:01:49	0:07:16	0:02:04	0:08:16
.25  (5)	0:01:27	0:05:45	0:01:34	0:06:16	0:01:23	0:05:32
total	0:31:58	0:06:24	0:33:55	0:06:47	0:35:52	0:07:10
average recover		0:06:51		0:07:21		0:07:51
average fast		0:05:56		0:06:13		0:06:30

Takeaways:  

• My max up-tempo pace hasn't really sped up too much.  Looking at the pace of my first 1/4 mile there is mild improvement each time but not drastic.
• My recover pace has improved the most drastically dropping 30 seconds each time I've done the workout. 
• My average up tempo as also improved due to the ability to hold an maintain the faster pace work.  
• It makes sense how my endurance has improved over time... now I just have to work on boosting my speed

Sunday, I followed up with a half-marathon long run:

13.14 miles

1:46:38

8:07 average pace

Started out slightly under 8 minute pace but eventually got slowed a bit due to winds approaching 20 mile per hour.  At some points the wind was blowing my sideways and at others it was blowing me backward.    HR average 137 for the run.  Decent long run, following up Saturday's workout. 

Monday:  No biking due to a kids sleepover so I ran 5.38 miles instead at a 8:34 pace.

Tuesday:  3 miles on the treadmill and then 5 outside.  The wind is still sucking!

2021 GOALS PROGRESS UPDATE:

1. 10,000 pushups:  4008/on pace for 16437...  80 in a row last week with good form.  2 days of bench press.  I can feel the incremental improvements.

2. 7500 10,000 pulls ups:  2711/on pace for 11118...  Over 25% there.  I've been very consistent with these mixing high rep days, low rep days, and occasional days off.  Definitely experiencing the results here.  Yesterday I did a set of 20 straight pull ups.  Today I did a set of 20 straight pullups and followed up with a set of 20 straight chin ups.

3. 26 Hours on the Bike: Still at 17:08.  Running is starting to replace biking...  still plan to bike on Mondays at least for now, but eventually might add that 7th day of running.

4. 2021 miles:  592.79... 100 miles ahead of pace and currently on pace for 2431 miles for the year.  2nd month over 200 miles and after tomorrow should be over 600 for the year... plan to build the mileage in April and on into May.