After yesterday's double session, I went out for an easy 10 miler. When I woke up, my legs seemed a little tight. I slept a little longer and then felt pretty good when I got up again. It was too late to run by then though, so I ran after work.
It was probably a good thing that I did that. My legs felt quite stiff early on. I was sluggish. Some of it might've been the double workouts yesterday and some of it might've been standing on my feet for five hours at work. Usually I rest a little after work before I run. Today, I went straight out though and starting running at the Art Museum.
Although it didn't feel too quick, I definitely went out to fast. Kelly Drive is now packed with people and it is hard to hold back and not pass people. Even without thinking about it, I naturally run towards the people ahead of me.
I wore compression sleeves and was a little hot as the run wore on. I was glad I had them on as I turned around and hit shaded West River Drive. By Falls Bridge, I was fairly tired and finally slowed to a more realistic pace. I felt good and got into a rhythm.
Again, I sped up when I saw a cute girl in front of me though. Other than that, it was pretty quiet and uneventful through that stretch. West River Drive is always much calmer than Kelly Drive. I cruised on back to the Art Museum nice and easy.
I finished up the run by heading onto Kelly Drive again for half a mile. Of course it was very crowded in this section again. This time, I used it run faster and finish strong. I had a nice closing mile. It was a solid 10 mile run, although I feel a bit beat up.
Tomorrow, I have off again. I'm heading to the Mass of Chrism in the early morning. After that, I'm going out for an 8 mile trail run. I'll likely head up to Wissahickon again. I haven't ruled out Valley Forge or anywhere else though either. I still have two more days of running left this week and I'm already approaching 40 total miles.
10 miles - 1:15:32 (7:33 pace)
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Dreary Double
For the first time today, I ran twice. I started with a morning trail run back near my parents house. I followed that up by running with the run club at City Sports. Of course, I couldn't have picked worse weather to do a double in. It was cold (upper 30s/low 40s) and rainy. Add to that a lot of wind when I got back to Philadelphia.
The plan for today was to get out and run a speedwork. That didn't quite work out thanks to the weather. Instead, I just ran on the trail and cut that run short by a bit in the morning. I actually expected to encounter a mud filled trail. Most of it was gravel though.
I started the Jacobsburg Park trail in a section with a lot of meadows. There were multiple wide paths in that area and it was easy to get lost. I followed one to the right and I could tell early on that it was going to be a tough run. This sections is mostly flat, but there are still some challenging hills in there too.
Before I knew it, I was a very hilly section that my dad and I had walked briefly a couple weeks ago. This was tough because there were a lot of trees with roots sticking out in this section. The trail was wide enough, but it was a cliff there. I actually flew down hill and over a footbridge very fast at one point. I was out of control and lucky I didn't fall, especially with the wet terrain.
I then climbed up a tough hill and wound up in the meadow section again. I looped around and thought I was heading towards home. It turned out that I was back by the environmental center though. At least I knew the way back from there. I was one of several times that I was lost. It is easy to find your way back in this park though.
I went through the meadow section again and followed a very difficult uphill. It took a lot out of me. I nearly walked this portion. I kept on though, with a goal to finish 5 miles. Eventually, I found the path back to the car. It was a tough run, but a good workout.
I was overdressed for both runs. This is one time when I don't mind being overdressed though (rainy and windy runs). Both times, I wore tights, a long sleeve shirt, gloves and my jacket. I was soaked and cold when I stopped though.
The run club was the usual out and back to Lloyd Hall. The only non employees running were the Brooks rep and coworker's wife and friend. It was fun and we all stayed together on Walnut Street. Once we hit the Schuykill Banks though, I picked up the pace a little. I actually tried to stay slow and just ahead of everyone, but it was tough to do. I flew up the hill and really ended up gaping everyone.
Since I was so far ahead on the way out, even while taking it easy, I decided to treat the way back as a speedwork session. I pushed very hard. Part of me want to just get the run over with anyways. The one good thing was that the wind was at least at our backs that time. I cruised at a very nice clip. My watch had trouble picking up satellite signals, so I never did know how fast I was going. Of course, I ended up finishing far ahead of everyone. Hopefully next week, we'll get some more fast runners out there too.
My hip is a little sore from the double session. Overall though, I think I recovered pretty well. I'm hoping I feel good enough to get out there early tomorrow morning and put in an easy 10 miler before work. If not, I'll run after work (5 PM). Either way, it should be a nice relief.
AM run 5 miles - 45:37 (9:08 pace)
PM run ~4.25 miles
The plan for today was to get out and run a speedwork. That didn't quite work out thanks to the weather. Instead, I just ran on the trail and cut that run short by a bit in the morning. I actually expected to encounter a mud filled trail. Most of it was gravel though.
I started the Jacobsburg Park trail in a section with a lot of meadows. There were multiple wide paths in that area and it was easy to get lost. I followed one to the right and I could tell early on that it was going to be a tough run. This sections is mostly flat, but there are still some challenging hills in there too.
Before I knew it, I was a very hilly section that my dad and I had walked briefly a couple weeks ago. This was tough because there were a lot of trees with roots sticking out in this section. The trail was wide enough, but it was a cliff there. I actually flew down hill and over a footbridge very fast at one point. I was out of control and lucky I didn't fall, especially with the wet terrain.
I then climbed up a tough hill and wound up in the meadow section again. I looped around and thought I was heading towards home. It turned out that I was back by the environmental center though. At least I knew the way back from there. I was one of several times that I was lost. It is easy to find your way back in this park though.
I went through the meadow section again and followed a very difficult uphill. It took a lot out of me. I nearly walked this portion. I kept on though, with a goal to finish 5 miles. Eventually, I found the path back to the car. It was a tough run, but a good workout.
I was overdressed for both runs. This is one time when I don't mind being overdressed though (rainy and windy runs). Both times, I wore tights, a long sleeve shirt, gloves and my jacket. I was soaked and cold when I stopped though.
The run club was the usual out and back to Lloyd Hall. The only non employees running were the Brooks rep and coworker's wife and friend. It was fun and we all stayed together on Walnut Street. Once we hit the Schuykill Banks though, I picked up the pace a little. I actually tried to stay slow and just ahead of everyone, but it was tough to do. I flew up the hill and really ended up gaping everyone.
Since I was so far ahead on the way out, even while taking it easy, I decided to treat the way back as a speedwork session. I pushed very hard. Part of me want to just get the run over with anyways. The one good thing was that the wind was at least at our backs that time. I cruised at a very nice clip. My watch had trouble picking up satellite signals, so I never did know how fast I was going. Of course, I ended up finishing far ahead of everyone. Hopefully next week, we'll get some more fast runners out there too.
My hip is a little sore from the double session. Overall though, I think I recovered pretty well. I'm hoping I feel good enough to get out there early tomorrow morning and put in an easy 10 miler before work. If not, I'll run after work (5 PM). Either way, it should be a nice relief.
AM run 5 miles - 45:37 (9:08 pace)
PM run ~4.25 miles
Sunday, March 28, 2010
Running Long Again
Because of my injury, I hadn't run really long in a few weeks. Today, I got out and did an 18 mile run. That is now my fourth longest run ever. It was tough, but just what I need to do well in the marathon.
The weather was pretty cold and miserable. It was cloudy and in the 40s. There was a slight breeze that made things worse. I went with my compression sleeves with my short sleeve shirt. That worked, but I was never comfortable.
I'm still back at my parents house and I headed down to the D & L Trail, which is the canal path along the Lehigh River. I started at Sand Island in Bethlehem and looped in each direction. Before beginning, I had to used the bathroom. Of course the nearby one was locked. I had to run all the way into town, where the running store is.
I started off the run heading west towards Allentown. The path is small gravel there. The whole course is relatively flat, so I figured it would be a good route to run. According to their website, the path was only supposed to extend 2.9 miles from Sand Island. It actually went over 4 miles though, before turning into a grassy trail. I followed that park of the trail for a short distance until I hit 4.5 miles.
Running back was tough because the wind was blowing at me. It was cold in that air. I also ran at a pretty good clip (as I did throughout most of the run). I passed a few runners, bikers and a couple people fishes. I also passed a railway hub that was quite interesting. They were releasing the cars one by one and they were wandering down the track.
I had to go to the bathroom when I originally got to the end of the path. Even with that, I ran an 8:15 or so mile. Another mile on the way back was recorded as 6:50. I can't believe that was right, as I didn't think I was going that fast. When I got back to the car, I stopped long enough to drink some Gatorade.
I then ran east on the path towards Bethlehem. It starts out as gravel and goes by Bethlehem Steel. It is always impressive seeing how big the few remaining buildings are. It must've really been interesting to go by there when it was operating at full force.
I continued on and just focused mile by mile. It was tough because I was already getting sore as I hit mile 10 or so. I just concentrated on getting to the turnaround point though (mile 13.5). The trail turned to dirt at one point and that was a big help to the legs. Rather than run by some people with a dog, I actually turned around at mile 13.4.
I was able to get to mile 14, but was really hurting. I focused on pushing myself a little though. I was able to do this a couple different times. After about a half mile each time, my left calf would nearly cramp up. I just backed off a little then, but continued to work hard. I just concentrated on keeping good form and being steady in the final mile and a half. It was quite a chore, but I did survive and finish up.
My longest run in this cycle was weeks ago and it was only 17 miles. This was certainly pushing my limit. Running on a flat surface and softer terrain was a big help. It did cause me to run a faster pace than I probably should've though. I didn't feel like the effort was too tough though. It was a relief to finish.
I'm fairly sore, but I didn't have any actual injury problems. My IT band hasn't acted up in awhile. Hopefully that'll continue. Tomorrow is a rest day. I'll probably walk the mall with my mom in the AM. I'm heading to the Nazareth track meet in the afternoon too. On Tuesday, I'll do a speedwork session in the AM and run with the run club in the evening.
18 miles - 2:16:35 (7:35 pace)
The weather was pretty cold and miserable. It was cloudy and in the 40s. There was a slight breeze that made things worse. I went with my compression sleeves with my short sleeve shirt. That worked, but I was never comfortable.
I'm still back at my parents house and I headed down to the D & L Trail, which is the canal path along the Lehigh River. I started at Sand Island in Bethlehem and looped in each direction. Before beginning, I had to used the bathroom. Of course the nearby one was locked. I had to run all the way into town, where the running store is.
I started off the run heading west towards Allentown. The path is small gravel there. The whole course is relatively flat, so I figured it would be a good route to run. According to their website, the path was only supposed to extend 2.9 miles from Sand Island. It actually went over 4 miles though, before turning into a grassy trail. I followed that park of the trail for a short distance until I hit 4.5 miles.
Running back was tough because the wind was blowing at me. It was cold in that air. I also ran at a pretty good clip (as I did throughout most of the run). I passed a few runners, bikers and a couple people fishes. I also passed a railway hub that was quite interesting. They were releasing the cars one by one and they were wandering down the track.
I had to go to the bathroom when I originally got to the end of the path. Even with that, I ran an 8:15 or so mile. Another mile on the way back was recorded as 6:50. I can't believe that was right, as I didn't think I was going that fast. When I got back to the car, I stopped long enough to drink some Gatorade.
I then ran east on the path towards Bethlehem. It starts out as gravel and goes by Bethlehem Steel. It is always impressive seeing how big the few remaining buildings are. It must've really been interesting to go by there when it was operating at full force.
I continued on and just focused mile by mile. It was tough because I was already getting sore as I hit mile 10 or so. I just concentrated on getting to the turnaround point though (mile 13.5). The trail turned to dirt at one point and that was a big help to the legs. Rather than run by some people with a dog, I actually turned around at mile 13.4.
I was able to get to mile 14, but was really hurting. I focused on pushing myself a little though. I was able to do this a couple different times. After about a half mile each time, my left calf would nearly cramp up. I just backed off a little then, but continued to work hard. I just concentrated on keeping good form and being steady in the final mile and a half. It was quite a chore, but I did survive and finish up.
My longest run in this cycle was weeks ago and it was only 17 miles. This was certainly pushing my limit. Running on a flat surface and softer terrain was a big help. It did cause me to run a faster pace than I probably should've though. I didn't feel like the effort was too tough though. It was a relief to finish.
I'm fairly sore, but I didn't have any actual injury problems. My IT band hasn't acted up in awhile. Hopefully that'll continue. Tomorrow is a rest day. I'll probably walk the mall with my mom in the AM. I'm heading to the Nazareth track meet in the afternoon too. On Tuesday, I'll do a speedwork session in the AM and run with the run club in the evening.
18 miles - 2:16:35 (7:35 pace)
Friday, March 26, 2010
NHS Track Workout
Like usual, I didn't get up to run this morning. This time, my Achilles was very sore. I wore my Vibram's running my shift at work on Thursday night and that led to the soreness. I guess I really have to be careful how much I wear them, especially now while I'm marathon training.
Instead of the morning run, I did a track workout when I got back to my parents house. I rushed home and hoped to get some it in before it got dark out. It was like for a few minutes, but got dark quickly.
The workout was a ladder workout, after 2 easy miles. It consisted of 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, and 3 min, with equal duration recovery sessions in between. The pace for the fast intervals was from 3K-10K. The workout then concluded with 2 more easy miles.
I ran backwards on the first two easy miles. That seems kind of weird. I'm not sure if the track is designed a certain way that makes it harder to run in the opposite direction. I ran the correct direction on the intervals and recovery segments.
Early on in the interval portion, I kept a nice and steady pace. I was a bit faster through the shorter 1 minute segment. The run was tough because there was a head wind on the back stretch. That made each lap difficult. I just continued to focus from segment to segment. Breaking down the run like that made it more bearable.
I really hate speed, so that makes this time of workout a challenge. I also enjoy completing it so much. It is great to go out of your comfort zone. That's the only way I'll really improve in the long term.
It was dark by the time I finished my two easy miles. I had to keep lighting up my watch throughout the run, just so I could see. Not only was it windy, but very cold too. I didn't think I'd need to bring out the ColdGear again this year, but I did for this run.
My legs are quite sore after jumping up another 10 miles this week. Tomorrow is a much needed rest day. I might walk on some trails though. We are going to explore the Run for the Red Marathon course and probably Tobyhanna State Park as well. Sunday will be a long 18 miler. I have done a 17 mile run, but that was quite a few weeks now. We'll see how I handle it. I'm hoping to run on the flat canal path between Easton and Allentown.
8.30 miles - 58:41 (7:04 pace)
Instead of the morning run, I did a track workout when I got back to my parents house. I rushed home and hoped to get some it in before it got dark out. It was like for a few minutes, but got dark quickly.
The workout was a ladder workout, after 2 easy miles. It consisted of 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, and 3 min, with equal duration recovery sessions in between. The pace for the fast intervals was from 3K-10K. The workout then concluded with 2 more easy miles.
I ran backwards on the first two easy miles. That seems kind of weird. I'm not sure if the track is designed a certain way that makes it harder to run in the opposite direction. I ran the correct direction on the intervals and recovery segments.
Early on in the interval portion, I kept a nice and steady pace. I was a bit faster through the shorter 1 minute segment. The run was tough because there was a head wind on the back stretch. That made each lap difficult. I just continued to focus from segment to segment. Breaking down the run like that made it more bearable.
I really hate speed, so that makes this time of workout a challenge. I also enjoy completing it so much. It is great to go out of your comfort zone. That's the only way I'll really improve in the long term.
It was dark by the time I finished my two easy miles. I had to keep lighting up my watch throughout the run, just so I could see. Not only was it windy, but very cold too. I didn't think I'd need to bring out the ColdGear again this year, but I did for this run.
My legs are quite sore after jumping up another 10 miles this week. Tomorrow is a much needed rest day. I might walk on some trails though. We are going to explore the Run for the Red Marathon course and probably Tobyhanna State Park as well. Sunday will be a long 18 miler. I have done a 17 mile run, but that was quite a few weeks now. We'll see how I handle it. I'm hoping to run on the flat canal path between Easton and Allentown.
8.30 miles - 58:41 (7:04 pace)
Thursday, March 25, 2010
Trail Recovery Run
As a recovery run, I headed out the door for a "easy" 6 mile trail run in Wissahickon. Of course a trail run is never quite too easy. I started off at Valley Green as usual.
The most difficult part is often the start. In this case, it was a very steep climb before things leveled off. I was winded and had just barely started running. After that though, the trail got pretty fast as I headed south. It is relatively flat and not very rocky for quite awhile.
Eventually, I hit a portion where I had to go downhill along a small stream and head back uphill again. It was the same path that I took two weeks ago. I would like to go the other direction sometime, but they are doing construction under the bridge.
After climbing some more, I sort of went the wrong way and lost the trail. I then backtracked, found it and ran some more ups and downs. Shortly after hitting three miles, I turned around. Getting back up the hill near the bridge was very tough.
I hit cruise control again following that. I passed some mountain bikers. I see quite a few of those during these trail runs, but rarely do I see runners. I then encountered the most difficult part of the run. Not only did the trail rise, but it was extremely rocky. It wasn't as steep as other sections, but the combination of elevation change and rocky terrain made it very tough. Add onto to that that I was entering the final mile of the run.
I was exhausted during this section and tripped and nearly fell on my face. Luckily, that hasn't really happened yet. It'll only be a matter of time though. Fatigue was definitely and factor as I was dragging my feet. I guess I have to learn to pick them up no matter how much I tire.
I finished up shortly after the near fall. The steep downhill finish was kind of interesting. Following the run, I went across Valley Green Road and ran 10 X 8 second hill sprints on the trail. That was quite challenging. I did find a section without too many rocks though.
As I was walking around before my run, I saw they have a 10K trail race in the park in early June. I have to take a closer look at it and see if it on the actual trail or Forbidden Drive itself. I want to run a race on the trails, but have no interest in running on the drive, although a mixture of the two could satisfy me.
This was a good run because it was a little exhausting, but didn't beat me up as much as the other trail runs. I got a decent workout, but at the same time, I was able to recover. My legs didn't take too much of a pounding. Tomorrow, is some interval work. I'm not sure if I'm heading to the track or sticking with the road yet.
6 miles - 53:37 (8:56 pace)
The most difficult part is often the start. In this case, it was a very steep climb before things leveled off. I was winded and had just barely started running. After that though, the trail got pretty fast as I headed south. It is relatively flat and not very rocky for quite awhile.
Eventually, I hit a portion where I had to go downhill along a small stream and head back uphill again. It was the same path that I took two weeks ago. I would like to go the other direction sometime, but they are doing construction under the bridge.
After climbing some more, I sort of went the wrong way and lost the trail. I then backtracked, found it and ran some more ups and downs. Shortly after hitting three miles, I turned around. Getting back up the hill near the bridge was very tough.
I hit cruise control again following that. I passed some mountain bikers. I see quite a few of those during these trail runs, but rarely do I see runners. I then encountered the most difficult part of the run. Not only did the trail rise, but it was extremely rocky. It wasn't as steep as other sections, but the combination of elevation change and rocky terrain made it very tough. Add onto to that that I was entering the final mile of the run.
I was exhausted during this section and tripped and nearly fell on my face. Luckily, that hasn't really happened yet. It'll only be a matter of time though. Fatigue was definitely and factor as I was dragging my feet. I guess I have to learn to pick them up no matter how much I tire.
I finished up shortly after the near fall. The steep downhill finish was kind of interesting. Following the run, I went across Valley Green Road and ran 10 X 8 second hill sprints on the trail. That was quite challenging. I did find a section without too many rocks though.
As I was walking around before my run, I saw they have a 10K trail race in the park in early June. I have to take a closer look at it and see if it on the actual trail or Forbidden Drive itself. I want to run a race on the trails, but have no interest in running on the drive, although a mixture of the two could satisfy me.
This was a good run because it was a little exhausting, but didn't beat me up as much as the other trail runs. I got a decent workout, but at the same time, I was able to recover. My legs didn't take too much of a pounding. Tomorrow, is some interval work. I'm not sure if I'm heading to the track or sticking with the road yet.
6 miles - 53:37 (8:56 pace)
Wednesday, March 24, 2010
Making a Strong Push
I'm really starting to make my push to qualify for Boston now. Today was an insanely tough workout. It consisted of running for 8 miles, easy for three minutes and then 30 seconds at 5K pace. That pattern repeated throughout the run. It ended up probably being close to 20 repeats.
Running fast for 30 seconds is tougher than you might think. I've adapted a little better to it since the first time I tried to run a Fartlek. That said, this run was still difficult. After a few reps and around 2.5 miles, I was wondering how in the world I would finish.
I was able to complete it by just focusing on the next interval. That makes the time and distance really fly by. Once I got to the turnaround point, just past Falls Bridge, I knew I'd make it. It seemed like I might've push it too much early on, but it turned out the pace was right.
I felt like I ran very consistent, even though it was tougher at the end. I had a side sticker that bothered me at times. The recovery intervals helped though. Just being so close to home got me through the last few intervals. I finished up exhausted and coughing. I was probably close to throwing up. Luckily, I only had a Clif Shot Blok before the run.
This run was so hard and also so rewarding when I finished. I got a bit emotional as I reflected afterward. I've always dreamed of being an athlete, but never actually put in the work. Now, I'm finally putting in the work and the results are starting. It is great to see how far I've come and wonder how far I'll go. I'm so passion right now and just enjoying the ride.
Tomorrow is an easy 6 mile recovery run with 10 hill sprints. I still think I'm going to make it a trail run. That won't make it too easy, but the effort will be easy. That'll be a good spot for hill sprints as well.
8 miles - 55:55 (6:59 pace)
Running fast for 30 seconds is tougher than you might think. I've adapted a little better to it since the first time I tried to run a Fartlek. That said, this run was still difficult. After a few reps and around 2.5 miles, I was wondering how in the world I would finish.
I was able to complete it by just focusing on the next interval. That makes the time and distance really fly by. Once I got to the turnaround point, just past Falls Bridge, I knew I'd make it. It seemed like I might've push it too much early on, but it turned out the pace was right.
I felt like I ran very consistent, even though it was tougher at the end. I had a side sticker that bothered me at times. The recovery intervals helped though. Just being so close to home got me through the last few intervals. I finished up exhausted and coughing. I was probably close to throwing up. Luckily, I only had a Clif Shot Blok before the run.
This run was so hard and also so rewarding when I finished. I got a bit emotional as I reflected afterward. I've always dreamed of being an athlete, but never actually put in the work. Now, I'm finally putting in the work and the results are starting. It is great to see how far I've come and wonder how far I'll go. I'm so passion right now and just enjoying the ride.
Tomorrow is an easy 6 mile recovery run with 10 hill sprints. I still think I'm going to make it a trail run. That won't make it too easy, but the effort will be easy. That'll be a good spot for hill sprints as well.
8 miles - 55:55 (6:59 pace)
Tuesday, March 23, 2010
Rabbit Is Too Fast
I'm still really learning out to pace the run club and run in a group. Today was my second time leading the pack. Again, we had a three person break away. I knew I was going fast, but definitely didn't realize just how fast.
The first two miles were a blazing 6:34 and 6:36 pace. That's pretty fast even for me. The guy that ran with me the other week realized that was too fast. Another guy from Puma ran with me for the first mile, but then he knew that would be too fast as well. I need to do a better job of running just ahead of them.
Because we were so far ahead, we ran another quarter mile out and back. For that segment, we stuck together. I need to keep that pace I guess.
On the way back, I did a better job of controlling the pace, but was still too fast. I need to run it more like it is an easy day. These guys were pretty good though, so they pushed me a little past that pace. They'd drop back a little, I'd slow down, they'd catch up, I'd pick the pace up again.
I tried to really blast down Walnut Street on the way back and get them to finish strong. The guy from Puma didn't quite have enough, but the other guy stayed fairly close (helped by the lights) and finished strong.
It was a good workout and I'm actually glad I didn't run this morning too. This pace is definitely hot and would make for a challenging second run of the day. I might do that in the future though.
Now we'll see how well I recover. I need to get up early and run in about 12 hours from now. Tomorrow isn't an easy day either. It is a speedwork day. My speed definitely need to get better too. My confidence is starting to shoot through the roof even more now after the good run on Sunday. I'm making great progress, although the climb all the way to the top is still steep.
4.91 miles - 35:18 (7:11 pace)
The first two miles were a blazing 6:34 and 6:36 pace. That's pretty fast even for me. The guy that ran with me the other week realized that was too fast. Another guy from Puma ran with me for the first mile, but then he knew that would be too fast as well. I need to do a better job of running just ahead of them.
Because we were so far ahead, we ran another quarter mile out and back. For that segment, we stuck together. I need to keep that pace I guess.
On the way back, I did a better job of controlling the pace, but was still too fast. I need to run it more like it is an easy day. These guys were pretty good though, so they pushed me a little past that pace. They'd drop back a little, I'd slow down, they'd catch up, I'd pick the pace up again.
I tried to really blast down Walnut Street on the way back and get them to finish strong. The guy from Puma didn't quite have enough, but the other guy stayed fairly close (helped by the lights) and finished strong.
It was a good workout and I'm actually glad I didn't run this morning too. This pace is definitely hot and would make for a challenging second run of the day. I might do that in the future though.
Now we'll see how well I recover. I need to get up early and run in about 12 hours from now. Tomorrow isn't an easy day either. It is a speedwork day. My speed definitely need to get better too. My confidence is starting to shoot through the roof even more now after the good run on Sunday. I'm making great progress, although the climb all the way to the top is still steep.
4.91 miles - 35:18 (7:11 pace)
Subscribe to:
Posts (Atom)