I’m on a running roll, so I going to be blogging about my runs this week. I can see your eye lids getting sleepy right now!
I wasn’t sure what I was going to do, or what route I wanted to take. I was coming off the disappointment of not being able to run at all on Sunday. I thought for sure that I would be taking an easy day as recovery. Now, I was thinking that I would be doing a tougher run to make up the lack o’running.
I decided to run my Market Sqaure Fab 4 Miler route, backwards. Something new and exciting, or at least a little new. The run, which started out as a Tempo Run, ended up being a Progressive Tempo Run. Here are my split times for the 4 miles:
8:15, 8:06, 8:02, 7:43
You can see that I got faster the further I ran. When I realized this, I was very excited that I was getting my speed back. I could potentially look at breaking some PR times this fall/winter before I start a marathon training program in the spring.
It wasn’t my intention to put two speed days back to back, but it happened. Tempo Runs (in my book) aren’t true speedwork. They are not intervals run at a 5k pace or faster. They are good heartpounding runs that shouldn’t leave you dead the next day. You might not have that spring in your step, but you shouldn’t be sore. If you are sore, especially the short distance I did, then you did go too fast and need to watch your speed.
So I wanted to keep it easy… and chose my Volunteer Landing route, about 3.5-4 miles, depending on how I felt. I cruised through the first mile in 7:55, thinking that was really really easy. This tells me that my conditioning is getting better because this same mile was easy at a 8:10 pace not too long ago. However, my lack of speed planning will cause me to plateau at a certain speed until I add true speed work to my regiment. And with the cooling weather, I will.
At the 1.5 mile marker, I decided to abandon my plan of 3.5-4 on Volunteer Landing and decided to take my new route into Downtown and run a little over 4. I kept a 8:23 the middle of the run. The last 2 miles was at a 8:03 pace. Actually, the last 0.75 was probably at a 7:55 and it just average out to 8:03. I ended up going 4.2 miles and was happy at the time.
I knew that I would have to take Wednesday as a rest day or else I’d be poop for the race this weekend.