Launch pad

Did about a mile warm up and stretched and then ran a steady, but not hard 4.75 miles with Monica at around 7:00 mile pace before we hit the launch pad (two miles to go). I picked it up a bit and ran my next mile in 5:42 before fatigue started to get me and my next mile was 5:57, so my total for the 2 mile stretch was 11:39. I jogged back a bit to Monica and ran another half with her at about 6:20 pace and then a mile cool down, so a 9 mile day. I felt decent on the 5:42 and that gives me a pretty good indication of the kind of pace that I should be able to run in a 4-5 mile race. So, that will be my goal for the 4 mile race on the 14th: 22: 48. Looking at past results that would be my fastest time that I've ran there since 2003. That will work ( :

Things are starting to come around. Despite the new shoes that have rubbed raw spots on both of my achilles tendons and some niggles having to do with hip pain, I'm feeling decent while running. I definitely need to start getting more sleep. I'm exhausted all of the time !

Tuesday dots

In the hopes of developing some leg speed and turnover that I'd lost over the winter, tonight's workout was 1, 2, 1, 2, 1, 2, 1, 2, 1, 2 dots each with a 1 dot recovery jog. Since each dot is a tenth of a mile my goal was to run the 1 dots in 30 seconds or faster and the 2 dots at 60 seconds or faster (5 minute mile pace).

I ended up running 28.58, 62.52, 28.46, 60.56, 29.42, 59.41, 27.32, 58.78, 27.71, 55.36.

I was pleased that I got faster and stronger as the workout progressed and that I didn't really go lactic at any point during the workout. My last 2 dot was my fastest one, at 4:36 mile pace. My legs are finally starting to come around. did a solid warm down and ended up with a 7 mile day.

Starting to get the 'itch' and am looking forward to racing on the 14th.