Between the Gate and this week, my longest distance has been about three miles and I have been completely forgoing my speed work. It’s been a good break, and probably much-needed, even if it was frustrating to feel like I had lost all the ground gained over the last year.
I had a good weekend and my foot was feeling decent, so on Monday, I told myself I could go for four miles if my foot was holding up well. It was. So I did.
And I was a happy, happy girl.
It was definitely tough but it felt so fabulous to prove to myself that I was making actual, real-live progress.
Wednesday came, and I wasn’t really sure how I wanted my running session to go. I need another week before I move up to five miles, but reverting to three didn’t excite me. I remembered that my speed work had been in a state of neglect and wondered if it would be worth an attempt?
As I’ve described before, I run a 6:00 stretch at what is supposed to be half-marathon pace, do a recovery walk of 3:00, then a 5:00 run at a faster pace, with a 2:30 recovery, all the way down to a 1:00 sprint. It’s a pretty draining exercise, so I thought maybe I could cheat a little and start at 5:00, before working my way down, just to see how my foot tolerated it.
On the one hand, I felt exceptionally guilty about not doing it the right way. On the other, it felt really good to run my heart out. To make up for losing the extra 6:00, I pushed myself a bit harder on the 5:00 stretch than I would have normally.
Here’s how it went down:
- 5:00 – .47 miles (10:38 pace)
- 4:00 – .41 miles (9:45 pace)
- 3:00 – .32 miles (9:23 pace)
- 2:00 – .23 miles (8:47 pace)
- 1:00 – .13 miles (7:42 pace)
That last minute was brutal, but nothing good comes without effort. Hence the big ol’ grin.
Another week down!
My foot is feeling ok. It’s actually virtually pain free when I’m running (at least, so far), but takes a few minutes to get going the following morning. Nothing a little stretching and rolling can’t fix.
As promised, I haven’t registered for anything through about the next month or so, but I am starting to look at filling in some races this summer to get me back on track. We shall see how it goes.
How has your week of workouts been?
How is your summer race calendar looking so far?