i'm feel like I'm playing catch up and am sore all the time. So I've been opting for more rest days and then combining easy runs with speed work. So far so good.
Today was a workout that included:
Wednesday's 4 miles easy pace
Today (Thursday's) 40 minute tempo run.
Done in the following order:
3 miles @ 6mph (aka 10minutes/mile)
40 minutes done as follows:
4 minutes @ 6mph
4 minutes @ 6.5mph
(repeat until reaching 9mph)
3 minutes @ 9mph
4 minutes @ 8mph
4 minutes @ 7mph
5 minutes @ 6mph
1 miles @ 6mph
by the end I was getting bored, but in the final 4-5 minutes I actually managed to focus on foot technique and notice some interesting things about how my feet were landing. As a result I feel like I was able to achieve a smoother more efficient stride during the last 4-5 minutes. So that was cool.
and the 3 minutes @ 9mph were tough! as were the 4 minutes at 8mph that followed them. I guess I was getting tired.
dinner was raw avocado, cucubmer, tomatoes and cooked sausage, onion, zuchini and garlic pan friend and finished with a beer reduction.
time to clean up the kitchen, shower and go to bed.
BURP!
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