Today's plan calls for a Speedwork Run.
DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (7.58)mi. Pace-avg: (15:37). Speed-avg: (3.8)mph. Speed-max: (5.2)mph. Burned: (822) Calories. Running lights.
Plan: Run (6)mi. including (3x) repeats of (1600) meters @ a (14:08) pace, with (800) meter jogs in-between each repeat.
Jogged (6)mi. with (3x) repeats of (1600) meters @ (13:13), (13:09) and (13:23) pace, with (3x) (800) meter recovery jogs, and bracketed by a (1.0)mi. warm-up walk, and a (1.14)mi. cool-down
Fuel: Pre-run: GU Energy Gel (Strawberry-Banana); Mid-run: water; Post-run: Banana-Chocolate-Honey smoothie.
I really wish I had done this run before sundown. It was (56) deg.F. when I started out tonight, and it's only down to (53) deg.F. now. The ambient humidity, and some intermittent cloud cover tonight, seemed to keep the temps up enough to be just right. One blog buddy suggested that mid-50 degree temps are tank top and shorts weather, but I have to disagree: I appear to have poor circulation and my hands and feet are always cold, so I like to bundle up more to stay warm.
Tonight's run went much better than expected: I exceeded the planned pace for each repeat, and that makes me very happy. I am not too sore from running, although I hot spot on my left instep from Sunday seems to continue to ache for some reason. During Sunday's long run I had to stop and tighten my shoe-laces a couple of times. I may have left the laces too loose when I first headed out the door that night and I ended up with chaffing on both insteps; that made me very unhappy. Once I had stopped running and switched to a fast-walk for the remainder of Sunday's long run, my legs began to tighten up and continued to ache for the remainder of the workout. I was practically limping by the end.
Tonight, despite the achy spot on my left foot, I was able to keep up a pretty good pace during the repeats. If I can continue to improve on that over the coming months I hope to reduce my overall pace. I am definitely looking forward to that. I am hoping to improve quite a bit over my PR at the 2011 Bay to Breakers, perhaps even as much as getting my completion time down to (1:30) hrs.
I realize I skipped a couple of runs this week already, but my feet needed more recovery time from Sunday's long run than I expected. It was worth it.
Other News: I have decided not to run the Las Vegas Strip At Night this year. Based on my long run from this past Sunday I need more road time to condition my feet for the longer distance called for in running a half-marathon. My earlier set-back from the broken toe is one of the reasons, plus my continued unemployment, which needs to be remedied post-haste (still). I think I will register for the Modesto Marathon for next year, and run the half-marathon in that event. I may try for an earlier half-marathon if my continued training gets me to a point I can run (jog) for (13.1) consecutive miles. I will still try and run (13.1) miles on 4th December and just do it on my home training course, rather than Las Vegas. It'll still count towards my overall training. B-)