Exercising or Exorcising?

Sometimes when I set out for a run I do so in a serene context and just focus on having a good time. Other days, where some things are bothering me, I use my running as a way to exorcise my demons or pound the pavement as an outlet to the frustration caused by the hurdles I faced during the day or know I will be facing soon. This week has been a bit like that. Combine some minor disappointments at work with some increasingly annoying inconsistency in the totally awful Ottawa Bus Service and you have the recipe for a post-workday run that feels more like a session with the punching bag!

Tuesday's run was meant to be a 16k run at medium pace. That's the only medium paced run of the training cycle. I am not sure what medium pace should be. Turns out I probably never will because by the time I actually got home, about 2 hours late from when I wanted to be, I was so frustrated that I made it a tempo run. And a fast tempo run too! In 1h16, it gives me a pace of 4:48m/km. Phew!

Yesterday's 13km was intervals and I usually dread intervals but there were still a bit of frustration to fuel my run.
I think I may even have forgotten to slow down for one of the rest intervals ;)
I decided on a 1km warmup with alternating between fast and rest kms. Interval time were;

• (5:40), 4:20, (5:10)
• 4:20, (4:57)
• 4:32, (5:06)
• 4:24, (4:58)
• 4:32, (5:07)
• 4:30, (5:15)
  

Pretty spot on with my target of 4:30 for the intervals and much faster than my 5:15 goal for the rest periods.

In the mix this week was the always soothing Deedrah and the pounding and driving Psychedelic compilation from 3D Records.

PS: I think I convinced Alex to move back downtown. We are seeing some properties tonight.