Monday I had a good speed workout. I am still without my track though. I am not sure why the track is not open, but it is getting on my nerves. It is not like I have been running there a long time, but I got used to being able to do speed work on it. Now that I don’t have it available to me, it is irritating. School should have started this week, maybe it will be open next week.
Yesterday, my off day from running, I did a pretty good weight workout. I just have a set of dumbbells, but they give me a pretty good workout anyway. I have not been working the weights as often as I should recently. Yesterday I did some leg work too. Today I am pretty sore all over. My legs were not too bad when I woke up this morning though.
That was then, this is now.
I had a 3 mile tempo run this morning. I did my 1 mile warm up at my desired pace (10:30) and then picked up the pace considerably for my tempo run. I measured that out in kilometers instead of miles. I hit my Km. splits at: 5:46 5:41 5:44 5:45 5:43. My target range was between 5:40 and 5:54 per Km. (or 9:07 to 9:30 miles). I did very well and am pleased.
The first Km. was the slowest and could have to do with the pack of 7 dogs that I had to run through this morning. I really slowed down and tried not to appear aggressive. I guess they bought it. None of them tried to chase me. They just barked.
Towards the end of the second kilometer, I was thinking that I would not be able to make it to 4 at that pace, but I decided to try. When I did finally get to 4 I gave myself permission to slow down just so that I could finish the run. I guess I didn’t listen to myself and slow down any.
But now my legs are really sore. I have a 4 mile recovery run for tomorrow. Good thing that my recovery pace is about as fast as my grand-mother can walk.